Have you used Google to look for “how to start a workout routine”? You probably found some great advice from well known sources.
Have you used Google to look for “how to start a workout routine”? You probably found some great advice from well known sources.
For the Nika of the Month for January, the coaches very easily chose Neil. He is the best example of what Nika hopes to be in 2021, the light for our community. Read on to learn more about Neil.
“I am strong. I am beautiful. I am a mother.”
Aaron was chosen by his coaches to be December’s Nika of the Month. Read on to learn more about him!
What Does NIKA Even Mean?
It means conquer in Greek. Kara is Greek and we wanted a name that meant something to the members. A feeling that it would give to people. A feeling of conquering something hard. A feeling of accomplishment.
We gave Kara’s mom the assignment of reaching out to all her Greek friends and helping us come with a name. They came back with several but we loved NIKA. The next step was to ask CrossFit for permission and we were sure they would say no. It sounded too much like Nike. But the answer was yes and we were so excited!
Today we call ourselves NIKAs, we wear our gear proudly, and put those stickers everywhere. Because we have conquered so much!
Imagine a baby Ashley and big girl Kara circa 2013. We were getting divorced and moving to New Smyrna Beach to live a life we loved. The world was mostly mad at us but we had a few things. The first was a love for each other. The second our boys, a paid off 4Runner and Suburban, and a passion for CrossFit.
Welcome to NIKA’s anniversary week! This week we will be celebrating NIKA turning 7 years old. Wow! So many amazing things have happened in 7 years. So many goals accomplished, pounds lost, muscles developed, and friendships made.
We will be doing a lot of fun things this week. WODS, fun music, prize packs and more. NIKA will also be giving everyone an “unlimited” membership this week so that everyone can be entered into the opportunity to win an amazing prize pack from all of our awesome NIKA sponsors. Attend four or more classes to be entered into winning the basket. We will be pulling the name on Saturday after the WOD and no, you don’t have to be there to win.
Here are the the daily themes:
The CDC states, “Obesity is common, serious, and costly.”
Fat is the dreaded, most hated macronutrient. If macronutrients were ranked with medals, I imagine most people would give the gold to protein, the silver reluctantly to carbs, and bronze easily to fat. But you need fat! There’s a very valid reason why the three macros are what they are.
Karina (or Nancy depending on how you know her) was chosen as the Nika of the Month for October. She always shows up with a smile on her face, and works hard. Read on to learn more about her.
Laura, aka Frenchie, was chosen as September’s Nika of the month. Read on to learn more about our Frenchie.
If you follow the Deland Community Fitness page, you may have seen a quick mention about the importance of Vitamin D, but now I want to elaborate on that. You need Vitamin D so that your body can process and absorb Calcium, which you need for strong bones - check, we know that.
Kristy has been impressing her coaches recently so choosing her for August’s Nika of the Month was an easy task. Read on to learn more about Kristy.
Liza joined Nika during Quarantine and has been working hard consistently to get the work done from home. Here’s what she had to say about her Nika Story with online training.
Moises was selected by his coaches to be July’s Nika of the Month! He has an amazing spirit in the box and it was easy to recognize. Read on to learn more about Mo.
In case you haven’t noticed, Summer is in full swing in Florida, meaning it’s hot! You can easily break a sweat walking from the house to your car and good luck breathing in your car until that a/c kicks in. With this heat, it’s important to remember to hydrate which is not the easiest for some of us.
This month’s Nika of the month worked out so perfectly: June for June! June is truly an inspiration to all Nikas. She’s a hard worker and complaining does not seem to be in her vocabulary. We asked her some questions, and here’s how she answered.
The snatch seems to be everyone’s weakness but also what they feel defines a great Crossfitter - someone with a nice snatch. Yet, how does one improve their snatch? By starting with the squat, specifically the overhead squat.
We talked weeks ago about making a schedule so this weird time we’re in doesn’t throw us off too much. Have you been sticking to it? I haven’t. I didn’t even create one.
It is so easy in a phase like we’re all in to only see the negative. I cannot count the number of selfish drivers I’ve seen recently make decisions that could impact someone’s day in the worst way. And don’t get me started on the hoarding.
Resilience: 1. the capacity to recover quickly from difficulties; toughness. 2. the ability of a substance or object to spring back into shape; elasticity (Oxford Dictionary)
As you are probably already aware, our physical location is closed - as is most of the world at this moment. What you may not realize is that we are not closed - CrossFit NIKA is working hard to help you stay healthy and fit from home.
I have officially been working from home for three (business) days now. Yesterday was the absolue worst. I cried a lot and at first I couldn’t figure out why.
What if…. this was not the worst thing that ever happened? What if this was the universe saying to me. Stop. You are missing so much in your rush to do more, be more, and have more!
Choosing our CrossFitter of the Month for March was again an easy task. Read on to learn Danielle (Dani) Littlefield.
Have you heard of fast-twitch and slow-twitch muscles? They’re the two muscle types of the body. Apparently there’s a myth floating around the internet that you’re born with one or the other and that’s it - you’re either designed for explosive power or long term output.
With the looming and overwhelming fact that there is a virus spreading throughout the world, we want to provide our members and community with useful information on how to stay healthy. While cleanliness and utilizing distance between us and strangers are very useful in reducing the transmission of any virus or bacteria, there are things we can do to help boost our immune systems, which is through NUTRITION. Food is a healing mechanism; it is the number one way besides sleep that helps us heal, when it is quality. Our bodies use vitamins and minerals in order to support our organs and systems which control our immune system (liver, spleen, Lymphatic system, etc.) and when we are deficient in these vitamins and minerals, is where we see dysfunction and weakness. This is just the tip of the iceberg when it comes to our immune system functionality but when we are taking in real, unprocessed, foods that are not filled with sugar and trans-fats (or toxic preservatives), we can remain healthy. Even when there are bacteria and viruses around us. Most people have no idea how much we actually come into contact with, that is foreign to us. But through proper nutrition, rest, hydration, exercise, hand washing, staying away from condensed crowded areas, we can get through life unscathed. It is not best practice to live on boxed junk food. Sure, it provides us with calories, but those calories from fake foods, are not conducive to a health-state. If you are concerned about produce, wash it and cook it. This virus flourishes at 37 degrees Celsius (98.6 degrees fahrenheit) And can live for 14 days. Cooking your foods will kill it as it cannot withstand that temperature increase. As always, be smart but practice some sort of stress relief. Anxiety and stress increases Cortisol levels in your blood which kills your immune system and damages organs. One final note is this: if you become ill, I urge you NOT to rush to an Emergency Room. Emergency Rooms are for life-threatening emergencies. A cough, fever, chills or mild nausea is not an emergency. Please use courtesy to those who are in more distress than you are, and call your primary care doctor or triage nurse for assistance and recommendation. This will directly help protect those in your community and healthcare workers.
I just read an article over at Men’s Health about a man who lost approximately 300 pounds with CrossFit (it’s approximate because he believes he weighted over 500 pounds at some point but doesn’t know for a fact). What I saw while reading it though, and you’re welcome to go find it or ask and I’ll share the link, was CrossFit isn’t why he lost 300 pounds.
Exercise is great! Intentionally moving, getting your heart rate up, breaking a sweat, lifting those weights is one of the best things you can do for yourself and your body. Exercise provides a myriad of benefits including reducing your risk of Type 2 diabetes, stroke, and heart attack.
As discussed yesterday, CrossFit aims to help individuals become “fit” by improving across 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, speed, flexibility, power, coordination, agility, balance, and accuracy.
Inese Fetterolf was chosen by her coaches as the CrossFitter of the month for February. Read on to learn more about her!
“And you should too!”
I read an article titled, “The Greatest Fitness Scam.” Basically it stated that Americans spend the most money toward health and fitness, but still rank the lowest in their actual health.
Keeping in the spirit of Valentine’s Day, I’m going to show some love to my other coaches. We have a great team at Nika. If you’ve been in, then you’ve seen it, you know what I’m talking about. If not, well read on.
It’s the day of love! You know what I love? Lifting weights. And chocolate, and actually right now, milk. I really love milk. But that’s irrelevant.
Wine & WOD is an event that Nika has hosted once before that was so much fun and such a success, we’re bringing it back! It’ll be Friday, March 6th at 7pm at CrossFit Nika. Check out the event page (link below) for more details.
Today I posted Laurel’s story all over Nika’s social media pages. Here it is again in case you missed it.
One of our goals for 2020 is to get out of our four walls more often. But why?
You can do all the crunches and sit ups and planks you want, but the best core exercise available is one you’re already doing if you’re doing CrossFit.
When you walk into Nika for the first time you may notice there are no rules displayed anywhere. A lot of “globo gyms” will have signs posted like, “No yelling!” “No dropping the weights!”
Last year I asked our members a question, “What’s the hardest part of getting fit?” I had my assumptions going into it but was surprised by the overwhelming response.
Tomorrow Coach Adel is leading us in a Hero WOD. Which one? I have no idea, but given that it’s Adel’s choice, it’ll hurt. And that’s fine.
Last night, after the workout, I heard someone say, “I’m not coordinated enough to do that!” I’m guilty of using that phrase as well as the others like, “I’m not strong enough,” “I can’t,” yada, yada, yada.
So you’ve tried CrossFit, found you liked it and are sticking around, but your shoes look nothing like the more experienced CrossFitters in your gym. Time to go buy new shoes?
Coach Jess is back for another question that was not one of the internet’s most popular fitness questions, but very easily could be, “Can I work out while pregnant?”
In this episode of our “Ask a Coach” series, Coach Sarah answers another of the internet’s most popular fitness questions. This time about the most popular movement, SQUATS! Read on for her answer to, “How often should I squat each week to gain leg strength?”
Next up in our “Ask a Coach” series, Coach Adel answers, “Can you build mass with body-weight exercises?”
With the New Year, we continue our quest to answer the internet’s most popular questions about fitness. Coach Jess picks it up with, “Why do I lose fitness so easily?”
Crossfitter of the Month was easily awarded to Ginger Mark for January. How easy was it? Just look at that smile on her face and the determination in her fists. Read on to learn more about Ginger.
Maeve Jemison was voted December’s Crossfitter of the Month because is a definite bright spot in the AM classes. Read on to see her answers to our questions.
We want you to get to know our coaches better, so we turned on a camera and asked them one of the internet’s most popular questions about fitness. Here, Coach Sarah answers “Will lifting weights make me bulky?”
You are IN the last month of 2019.
Coach Dave is our coach for the Varsity Kids (11-16) class, so who would be better suited to to answer the next question in our “Ask a Coach” series, “Is weightlifting at a young age bad for you?”
New to Nika, Coach Kara still knows her stuff! Here she answers the next question in our “Ask a Coach” series, “What are the best workouts to build muscle in your upper back?”
“Can you do CrossFit if you’re overweight?” is the next question in our “Ask a Coach” series, and Coach Nikki has the answer!
Coach Sarah’s answering the next question in our “Ask a Coach” series, “Is it possible for the average person to maintain a ripped muscular physique year round without the use of steroids?”
Have you ever had an absolutely terrible day of training?
Have you ever noticed that some holiday recipes are loaded with ingredients that add unwanted calories? What if we could have our same favorite recipes, but what without all the extra sugar and fat?
“I am 29 and I’ve never worked out. Will I be able to get a good physique and muscle mass even if I start at this age?” In this post for “Ask a Coach,” Coach Skeeter has your answer.
Next up on the “Ask a Coach” series is Coach Nikki answering, “Does weightlifting affect your joints above age 50?”
Coach Sarah answers, “What is the best plan to start working out at the gym again? To lose fat and not bulk up?” in our “Ask a Coach” series.
Coach Kelly tackles the next question in our “Ask a Coach” series, “What workout routine is the best for your core muscles on a daily basis?”
In this episode of, “Ask a Coach,” Coach Tameka answers, “What are your most underrated fitness tips?”
Next up in our, “Ask a Coach” series, What are some fitness and nutrition hacks to build muscle fast?
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!
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?”
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:
“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…”
Chili is the Fall staple. Give HSN’s White Chicken Quinoa Chili a try:
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.
Jessica MacGinni’s was nominated by her coaches as Crossfitter of the Month for September. Check out her answers to our Nika questions:
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.
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.
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.
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.
Ragnar Race, 2018: The view from someone who hates running By Sarah K. Dallos
Crossfit ‘This place will change you if you let it.’
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.
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.
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.
Recently, I was asked, What does NIKA mean to you?”
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!
I sent my friend Jessica this email after her attending 25 classes.
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.
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).
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.
We asked Coach Emylee to give us some insight into females a knee injuries and here is what she had to say.
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!