Blog NIKA

 Nutrient-Dense VS Calorie-Dense

Nutrient-Dense VS Calorie-Dense

Do you know the difference? Nutrient-Dense foods provide us with vitamins and minerals essential to life. These foods give us the things we need for muscle tissue growth, performance, development and health maintenance. This does not just mean nutrient-dense foods give us strength, but they also provide our entire bodies with the right amounts of electrolytes and macronutrients to perform its daily duty. Without them, we cannot perform to the best of our abilities. Calorie-dense foods give us calories but may not include nutrients. For example, a burger and fries is filled with calories but lacks nutrients. It give us energy but the sources are not complete or valuable. In times of famine, this option would be favorable but because we have access to food, our choices should more regularly provide us with nutrients and these foods are usually much lower in calories. A slice of pizza simply does not offer the same nutrients as a green salad with various vegetables and grilled chicken; but you could eat a whole lot more of the latter compared to the pizza for the same amount of calories. Am I saying to never eat pizza again? No. I love pizza and I’d never say such a thing. But it’s about majority of the time; choose nutrients over calories. Your body will thank you for it!

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 Lift with your legs, not your back!

Lift with your legs, not your back!

The coaches at Crossfit Nika are starting a new series, “Ask a Coach,” where will be answering the internet’s most popular questions regarding fitness and health. I’m up first with, “Should tall people do deadlifts? Is it bad for their backs?”

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 November Crossfitter of the Month

November Crossfitter of the Month

Tim Tylec was voted Crossfitter of the Month for November by his coaches. He has been a standout personality since he joined Crossfit Nika, and has been working hard toward his goals. We asked him some questions, here are his answers:

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 Why add nutrition to your fitness lifestyle?

Why add nutrition to your fitness lifestyle?

“I’ve always been told that you cannot out work a bad diet. I fought that notion for years… And lost. And lost. We had to try something different. When we looked to CrossFit Nika as a different form of exercise we didn’t know what to expect. However, with Ashley’s nudging on diet and Nikki’s nudging in the box we pushed nutrition harder than ever before and have been successful. I guess folks were right…”

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 HSN's White Chicken Quinoa Chili

HSN's White Chicken Quinoa Chili

Chili is the Fall staple. Give HSN’s White Chicken Quinoa Chili a try:

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 October Crossfitter of the Month

October Crossfitter of the Month

Congratulations to Chris Nestle for being chosen by his coaches as Crossfitter of the Month for October. We asked him some questions, and here are his answers.

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 September Crossfitter of the Month

September Crossfitter of the Month

Jessica MacGinni’s was nominated by her coaches as Crossfitter of the Month for September. Check out her answers to our Nika questions:

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 If you want to reach your goals, you must shrink the size of your but.

If you want to reach your goals, you must shrink the size of your but.

It’s time to review those long term goals that you set at the beginning of 2019. How is that long term goal for the end of 2019 looking? Are you feeling like this goal is attainable, or are you losing motivation? Let’s look at this a little deeper.

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 A Love Letter

A Love Letter

We live in a world attached to social media outlets like Facebook, Instagram and Twitter where many people can reach out to strangers as a way of letting them into their lives. Without knowing it, we most likely judge ourselves and compare ourselves to those people we admire and look up to. While it’s great to have goals and aspirations, this type of comparison can be counterproductive and albeit unhealthy. We may question who we are and how we live our lives because most of us can’t imagine what it’s like to live a “perfect” life. We look at fitness enthusiasts’ Instagram feeds, showing their huge spread of healthy meal prepped weekly menus and think “I can barely even cook my family a meal and have everyone sit together more than twice a week, how can I find time to do that and lose weight?!” I’m here to tell you that you aren’t alone in this thinking.

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 The Perfect Front Squat Position

The Perfect Front Squat Position

The front rack position is crucial for proper form and mobility, as well as safety and easier attempts, at the front squat, clean, and thrusters. This position though takes time and focused energy to build. Several muscles groups are involved and require attention to be trained into submission.

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 My Story

My Story

My Story By Sarah K. Dallos If you are reading this, chances are you have done or are regularly participating in Crossfit. I remember when I joined in September of 2015, I thought to myself “Why the heck didn’t I do this sooner?!” Instantly I was welcomed into the Nika family and knew I made the right choice when I received this postcard in the mail which still hangs on my refrigerator as my daily reminder.

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 Signed a Girl Who Hates Running

Signed a Girl Who Hates Running

Ragnar Race, 2018: The view from someone who hates running By Sarah K. Dallos

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 If You Let It, This Plce Will Change You

If You Let It, This Plce Will Change You

Crossfit ‘This place will change you if you let it.’

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 A Clean Refrigerator

A Clean Refrigerator

After hurricane Irma we lost power for 7 solid days. I will admit on day 3 I became not so cheery and smiley. I wanted my normal life back. I wanted to cook, clean, measure and weigh my food. I wanted my bed with some nice cold AC blowing on me! However, I had to start seeing this an opportunity. Opportunity comes from change and change is inevitable. Think about it. Nature creates change with seasons: Summer, Fall, Winter and Spring.

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 Pistols Equal Ankle Mobility

Pistols Equal Ankle Mobility

Who wants to land a pistol? (Heather, this conversation is not for you. Though if any of you want to see an awesome example of a pistol, hit up Heather.) Yes, strength is important when attempting a pistol because one of your legs is supporting your entire body, but you know what else is equally important? Mobility.

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 Founder Farmer Tinker Thief

Founder Farmer Tinker Thief

You’ve NEVER experienced a day camp like this before! Exercise, tinker crafts, cultivating food and preparing meals–AND building a mock business! AMAZING. Here’s how Founder | Farmer | Tinker | Thief camp works: FOUNDER activities: kids create their own mock business. They’ll invent products or services, design logos! FARMER activities: kids learn to plant vegetables and care for pre-planted vegetables. Then they learn to prep and cook their own lunch and snack! TINKER activities: kids build obstacle courses and interactive craft projects; solve physical play puzzles and do CrossFit Kids workouts. THIEF activities: kids solve play Capture the Flag, complete Ninja Warrior courses and race through obstacles! Probably a nap in the car on the way home. ***not a guarantee.

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 257 is not a Random Number

257 is not a Random Number

Recently, I was asked, What does NIKA mean to you?”

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 Love Others As We Love Ourselves

Love Others As We Love Ourselves

My friend Nilka was so inspired by Jessica’s story that she was brave enough to share it with me and now she wants to share it with you. Nilka is the kindest of souls who loves her family deeply and in loving them so deeply she is learning to love herself!

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 What can you do and how will you feel after attending 25 classes?

What can you do and how will you feel after attending 25 classes?

I sent my friend Jessica this email after her attending 25 classes.

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 DeLand Chiropractic & Spinal Decompression is our place to go and be seen!

DeLand Chiropractic & Spinal Decompression is our place to go and be seen!

We are very excited to announce that we are officially including, DeLand Chiropractic & Spinal Decompression as one of our recommended local businesses in DeLand. Both Dr. Gordon and CrossFit NIKA recognize the importance of a healthy diet, functional fitness, and taking care of your body from a Chiropractic point of view is extremely important. We both also recognize that most Americans today are living a life that includes lower back pain. We believe through professional programming of exercise, coaching, diet, and Chiropractic care this lower back pain could become a thing of the past.

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 Your Hips Don't Lie

Your Hips Don't Lie

So we’ve hit toward the top and toward the bottom, but let’s discuss the middle. Specifically your hips (according to Shakira, they don’t lie).

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 The Pain Of a Desk Job

The Pain Of a Desk Job

A few weeks ago, at Rise and Grind, I met with the physical therapists hoping for a rub down to alleviate some wrist pain. What I got instead was a quick evaluation and homework for my rotator cuff. As Crossfit athletes, we are all aware that the cause of the pain is always above or below where the pain is felt. This seemed like a stretch, a long way to travel, for what I felt (and you guys know me, my arms are long), but after further conversation it made sense.

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 Sometimes landing on the right foot can mean disaster for female athletes

Sometimes landing on the right foot can mean disaster for female athletes

We asked Coach Emylee to give us some insight into females a knee injuries and here is what she had to say.

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 Fitness Journey

Fitness Journey

It began with a new years resolution in 2009 when I decided that was the year I was going to become a healthy and happy Mom. I was going to gain my self-confidence back and I was NOT going to stop in 2 weeks. So I began with a membership to the YMCA, (there were no Crossfit gyms around at the time. Except Kara’s, that’s for another time.) I would go to spin class, stay on the treadmill for 20 min, Zumba and Flash Abs. I never ever picked up a weight, never ever knew what to do with a weight and didn’t want to “bulk”. Insert giggle!

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