fitness

Meal Prep Monday: Soft Pumpkin Cookies with Salted Maple Frosting from Ambitious Kitchen

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This recipe for healthy soft pumpkin cookies with an addicting salted maple frosting will get you some melt-in-your-mouth cookies that are both gluten-free and grain-free and taste like a slice of your favorite pumpkin pie.
HEALTHIER COOKIES.

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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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.

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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.

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