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The Week of Christmas: Showing Up When It Would Be Easier Not To
The week of Christmas is a strange one. Schedules are off. Sleep is inconsistent. Food choices are louder than usual. The calendar says “slow down,” but real life feels anything but slow. This is the week where routines wobble. Where it is easy to say, “I’ll start back after the holidays.” Where workouts feel optional…
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THE IMPORTANCE OF BODY COMPOSITION
Most people step on a scale and decide if they’re “winning” or “losing” based on one number. But the scale alone doesn’t tell the full story.And honestly — it barely tells any story at all. Here’s what really matters: 1. Weight Doesn’t Equal Progress You can lose weight and still be unhealthy.You can stay the…
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The Importance of Properly Warming up: Unlock Better Performance & Prevent Injury
Most people know they should warm up…but far fewer understand why it matters so much. A proper warm-up is one of the most overlooked parts of training, yet it’s the key to unlocking better performance, reducing injury risk, and feeling stronger throughout your workout. Whether you’re stepping into KW CrossFit for a heavy lifting day,…
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When Eating Less Backfires: Rethinking What ‘Healthy’ Really Means
For years we’ve been told that eating less is the key to getting healthier. Less food. Less calories. Less snacks. Less… everything.But if you’ve ever tried to cut way back only to feel miserable, tired, or stuck, you’re not alone. And here’s the truth that most people don’t realize: Eating less can actually backfire.Not because…
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Why It’s Not Selfish to Prioritize Your Health & Fitness
We live in a world that glorifies being busy. Between work, family, errands, and endless to-do lists, it’s easy to put your own health on the back burner. You might even feel guilty for taking time to exercise, meal prep, or rest — as if prioritizing your body and mind means you’re neglecting something or…
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Top 5 Training Tips To Stay Consistent Through The Holidays
🏋️ Top 5 Training Tips to Stay Consistent Through the Holidays The holiday season is full of joy, celebration, and plenty of distractions. While it’s easy to let your routine slide, this is actually one of the most important times to keep moving. Staying consistent doesn’t mean perfection — it means choosing momentum over excuses.…
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What Progress Really Looks Like: Why Your Journey Won’t Always Be Linear (And That’s Okay)
At KW CrossFit, we celebrate transformation – but not just the before-and-after kind. We celebrate the in-between. Because really progress? It doesn’t always come in neat, picture-perfect packages. Sometimes it looks like a messy middle – showing up when you don’t feel like it, modifying a workout instead of skipping it, or passing up cake…
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Why Functional Movements Matter in Fitness (and Life!)
When it comes to training for real-world strength, few things are more valuable than functional movements. These aren’t just random exercises—they’re the foundation of how we move in everyday life. From picking up groceries to climbing stairs, functional movements build strength, balance, and mobility that translate far beyond the gym. What Are Functional Movements? Functional…
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MEAT = SUPERFOOD
Meats can be considered superfoods when they provide high nutritional value, are rich in essential nutrients, and offer various health benefits. Here are some examples of meats that are often considered superfoods: 1. Beef (Grass-Fed) 2. Chicken (Pasture-Raised) 3. Lamb (Grass-Fed) 4. Turkey (Pasture-Raised) 5. Bison (Grass-Fed) 6. Pork (Pasture-Raised) 7. Organ Meats (Liver, Heart,…
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The Myth That Carbohydrates are Essential for Human Survival
The idea that carbohydrates are essential for human survival is a common misconception. While carbohydrates are a primary source of energy for many people, they are not technically essential in the way that proteins and fats are. Here’s why: 1. The Body Can Function Without Dietary Carbohydrates The body has adaptive mechanisms, such as gluconeogenesis,…
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