Lifestyle

Meal Prep Monday: Chinese Chicken Wings from Nom Nom Paleo

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If you're craving sticky, savory, and spicy Chinese chicken wings, this simple and easy five-ingredient Whole30 appetizer recipe will surprise you and your guests with its super low effort-to-deliciousness ratio.
IT'S WING TIME.

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Instant Gratification and Why Fitness For Life Is Boring

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We’ve all been there.

Frustrated with a plateau. Feeling like there has been no change, or that we are sliding backward, our goal slipping from our grasp. Maybe you’re in a funk - life’s got you down a little bit, or the weather. Maybe you’re just unsure of what the future holds and how to navigate it.

With the onslaught of Instagram Influencers hyping the next quick fix, it is becoming harder to ignore the media being put in front of us on a daily basis. It injects thoughts and beliefs that deep down, we KNOW are not the solution. For a large number of these people (whether intentional or not) the goal is to undermine an individual’s confidence, resulting in an impulse to buy their “solution” to the problem you feel you are facing.

Fitness For Life seems to lack the confetti and excitement that some other forms of fitness, or quick solutions to “fitness” and weight-loss offer. I get it. It’s super tempting to jump on the train when there are comments from others proclaiming they have lost X amount of weight in just 30 days, or that with this High Intensity blah blah they got lean and mean for their wedding, or reunion, or divorce revenge body.

That. Is. Bullshit.

All that quick fix is going to get you is a crash course in re-gaining weight or causing damage to your hormones and homeostasis. And high intensity all of the time? That is a recipe for injury, becoming “wired and tired”, and creating cortisol junkies (quite literally making you addicted to intense exercise).

Setting up an 18 month plan with your coach may not sound glamorous - in fact people have told me it sounds straight up boring - but I’ll tell you what… the clients that commit to that 18 month plan are seeing results.

Not only are they seeing results, they are making progress longer, decreasing risk of injury, finding a daily rhythm that is sustainable for a lifetime and having FUN doing it!

I would argue that in today’s society, what we offer at OPEX Wenatchee IS the Counter Culture.

In a world where people interact more online than in person, stimulation is delivered immediately via the internet and superficial lives are shown to an audience begging for acceptance we offer genuine, human connection. We focus on authenticity and the individual. There is no cookie cutter approach to fitness or nutrition - No one system that works for everyone.

Instead you get to choose your own adventure, and with the help of a professional coach, make a plan to keep moving forward in a way that is sustainable for your lifestyle for the entirety of your life.

At OPEX Wenatchee we strive to guide individuals to Live and Inspired Life through Fitness. If that means hiking a mountain, participating in a triathlon, keeping up with your grand kids, performing at the top of your profession or winning at the sport of life, then this is the place to do it!

Come be boring with us!

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Essential Movement Patterns

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Does your resistance training program hit all the essential movement patterns?

When an OPEX Coach sits down to write your lifting workouts, they take care to craft a delicate balance of:
✔️Squat
✔️Bench
✔️PushPull
✔️Single Leg
✔️Core

On the OPEX blog we’re sharing the six resistance training patterns, example exercises, and why you shouldn’t neglect any of them. Give it a read! https://www.opexgyms.com/bl…/the-essential-movement-patterns

To schedule your No Sweat Consultation with one of our Professional Coaches CLICK HERE

Basic Lifestyle Guideline: Sleep (Continued) - How to Improve Sleep

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As we discussed in our last blog post, sleep should be one of our highest priorities. When looking to improve sleep quality, rhythm is one of the first things to work on.

It may sound easy, but often we do not follow the principles of rhythm with our sleep. Getting in to a rhythm can help you see increase in your performance. Here are the steps to get through this process:

  • Fall asleep and wake up roughly at the same time every day (plus or minus 30 minutes on either). As you get more used to it, you may wake up prior to your alarm and may also fall asleep more easily.

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Having the proper environment is also important. Sleep hygiene is setting up the best possible environment to fall asleep in. That means:

  • Blacking out all of the lights

  • Dropping the temperature of the room to roughly 67 degrees Fajrenheit

  • Eliminating any other noises or hums (caveat of white noise that allows someone to fall asleep)

  • Creating an environment in your bedroom, or wherever you sleep consistently, that means that it is a place for sleeping. That may look like removing a cell phone or tv. Eliminate all of the other tasks that you feel the need to do in your bedroom so that your body interprets that room as a place to sleep.

Some of the other distractions or disruptors in your bedroom may be:

  • Eating in bed

  • Working in bed

  • Reading in bed

  • Watching tv

Going to bed as calm as possible helps our bodies recognize that it’s time to start winding down, which helps you stay in a great rhythm throughout the night and in to the next day(s).

Developing a nightly routine can help this. Here are some things that could help with your nightly routine:

  • Massage - Can help some people relax before they go to bed.

  • Avoiding a hot shower before bed - For some people, raising their body temperature too high may cause them to not sleep well because they are not cooling naturally. We do not want to work against the body’s natural lowering of it’s temperature throughout the night.

  • Contrast baths or showers - Going from hot to cold and finishing on cold can rush some blood flow to the digestive organs and start the process of cooling off the external portion of the body to get the body better suited for sleep.

  • Non-vigorous light stretching - Some basic stretching movements can calm the body down and ease people in to a better state of sleep.

  • Journaling or writing in a diary - A little bit of a brain dump can lower anxiety.

  • Breathwork - Breathing diaphragmatically helps elicit the parasympathetic response.

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The more you can dial in on your sleep, the more your basic health, blood chemistry, results, recovery and performance in your workouts will go up. Something as simple as implementing some sleep patterns can work magic!

If your struggling to get in to a rhythm, try this:

Use Google calendar, iCal or Outlook to create a calendar for the week. Plot out what time you eat, use the restroom, work, train, sleep, etc. each day for one week. Find inconsistencies from day to day and play with the idea of being able to make small tweaks +/- 30 minutes to help make more alignment between these elements on a day-to-day basis.

CLICK HERE to schedule your FREE consult with one of our Professional Coaches!


Basic Lifestlye Guideline: Purpose

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We define purpose as living in alignment with our highest goals or priorities.

When we as humans do not feel connected to a purpose. we experience stress, and when our stress is up, we create compensatory behaviors that have to be dealt with. Compensatory behavior could look like over or under-indulging in anything from exercise to eating to socializing, making it difficult to follow any kind of nutrition, training of lifestyle-based program.

Purpose is a way to reevaluate why you may not be hitting goals or benchmarks. Merely bringing awareness back to your purpose will help you align and achieve your goals more consistently and effectively.

Here are some questions to ask that may help you get realigned with your purpose:

  • How do you enjoy spending your free time?

  • What are you doing when you feel most energized/alive?

  • What engages and captures your attention the most?

  • What are goals you have set?

  • What do you love talking to others about?

These questions are a great place to start when working to define your purpose, but remember, your purpose can, and should, evolve as you grow. Our Professional Coaches at OPEX Wenatchee are trained to help you with defining your purpose and aligning it with your goals inside and outside of the gym.

CLICK HERE to request your No Sweat Consult and speak with a coach!



Basic Lifestyle Guideline: Breath

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Breathing is one of the first things we do as a baby, but it is also one of the first things that we break as adults.

With the increase of stress, panic, exercise, volume, intensity, etc… people often begin breathing vertically in to their chests which reduces diaphragmatic breathing into their stomachs. Unfortunately for us, when we don’t breathe diagrammatically, we don’t vibrate the vagus nerve. Without the vibration of the vagus nerve, we don’t “turn on” our parasympathetic nervous system, and we don’t reduce stress. (check out our last blog post on stress here).

Balance refers to the balance of our sympathetic and parasympathetic nervous system “netting” to 0. We want both systems to “equal” out so that we do not fall into the “fight or flight” sympathetic system or the “rest and digest” parasympathetic system too often.

Quality diaphragmatic breathing can serve as a great way to balance out your nervous system.

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Here are two ways you can start to “breathe better”:

  • Take 50 breaths after your workout with your hand on your stomach - Ensure your stomach rises with every breath at roughly 3 seconds in and 9 seconds out.

  • Setting timers to go off throughout the day - Every time you hear the ding, take 10 quality breaths. If you do 12 of those per day, that’s 120 breaths per day and 3,600 breaths throughout the month.

Either of these are systematic ways to elicit your body to change the way that you breath and “relax” on a regular basis.

It generally takes up to 500 repetitions to establish a new pattern. However, to fix a broken pattern, it could take up to 5,000 repetitions. it is important to realize that creating a new and helpful pattern may take time and consistent execution.

Get started by trying this simple 1 minute breathing exercise: