Why Proper Breathing is the Key to Health and Performance

You may not realize it, but the way in which you are currently breathing may be screwing up your body’s normal functions and preventing you from reaching your true athletic potential. Improper breathing has been tied to problems with mood, sleep, digestion, muscles, and the nervous system. Here are just some of the unexpected adverse…

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Healthy Fats Shopping List

Here are some suggestions for foods that are good sources of healthy fats. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Plant-based -Avocado and avocado oil -Cacao (dark chocolate) -Cold-pressed nut and seed oils -Fresh coconut and coconut oil -Nuts and seeds -Nut and…

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Healthy Protein Shopping List

This is an extensive list of high-protein foods. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Notice that these are relatively lean protein sources. So, bacon and pork skins didn’t make the list. These, and foods like them, are higher in fat than protein.…

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Healthy Carbs Shopping List

Here are some suggestions for foods that are good sources of healthy carbs. As with all our suggestions, think of it like a buffet: Take what you like, and leave the rest. Whole grains -Whole, intact grains such as brown or wild rice, amaranth,                                               barley, buckwheat, millet, oat groats, quinoa, teff, wheat berries -Whole or…

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How To Use Hand To Measure Portions

Hand-Size Portion Guide Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc. Hands are a consistent size, providing a consistent reference. Hands scale with the individual. Bigger people need…

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Why Tempo Workouts Are So Important

“The reason why we as coaches use tempo is to specifically control the athlete. Tempo is an important tool which can not only help the athlete learn the movement, but also develop appropriate motor patterns and body control.”  – OPEX Coach Mike Lee Tempo, also known as time under tension, is a programming tool that…

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15 Tips For Better Sleep

Sleep hygiene 1. Keep a regular schedule. Our bodies like regularity. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed, and stimulating hormones to wake up. 2. Keep alcohol and caffeine moderate. Both will interfere with sleep.…

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