❌Myth: No pain. No gain. ✅Fact: Sore doesn’t equal effective Improving your fitness may be uncomfortable at times, but being sore doesn’t necessarily mean a workout was effective. It is an indicator that a large amount of stress was placed on a muscle, which must be recovered from to gain strength. ❌Myth: I need to work harder ✅Fact: Progress requires a balance of hard and easy Working hard, day in day out, can lead to hormonal disruption and overtraining. OPEX coaches balance harder days with easier ones to give you the correct dose on intensity. ❌Myth: I need to eat less ✅Fact: You need to eat better Fewer calories does not always equal more pounds lost. Your body has a minimum amount of calories it needs to function, and not eating enough can cause your metabolism to slow down, preventing weight loss and even causing weight gain. ❌Myth: I need to try the latest fitness trend or class ✅Fact: Random training = random results Switching from program to program based on trends is a sure way to limit your progress. The body adapts by careful progression of loads, volume, variety and well timed recovery. Be consistent if you want results! ❌Myth: Strength training means lifting heavy weights ✅Fact: Lifting heavy is only needed if it supports YOUR goals Smart strength training takes into account your unique goals, training history, injuries and movement quality. As a result, every strength program looks different, from dumbbells to barbells to cables, from high reps to low reps, and from heavy weights to light weights. You will only lift heavy if it’s right for you.
Did you know that lifting weights is awesome for your skeletal system? Weight bearing exercises can increase bone density! No, your bones don’t grow longer but they do grow stronger making them harder to break. Strength training has bone benefits beyond those offered by aerobic weight-bearing exercise. Load bearing movements (like those we perform in our gym) stress the skeletal system (in a good way) and over time, bones adapt to the impact of the weight by building more bone cells. As the intensity, duration, and amount of stress applied to bones increases, bones becomes stronger and denser. But remember, the opposite is also true. If you don’t stress the system, your bones becomes weak and more porous. Don’t be afraid of the barbell. • • • • #healthylifestyle#consistency#conditioning#strength#strengthtraining#bonedensity#liftweights#liftheavy#skeletalsystem#rigbygym#community#fitness#longevity#goals#barbell
What’s for dinner? This. This is for dinner! Easy, quick and delicious! Lemon Garlic Chicken & Asparagus. Ingredients: 2 whole boneless, skinless organic chicken breast, cut into 1-inch cubes Salt and pepper to taste 1/2 cup chicken bone broth or reduced-sodium chicken broth 2 tablespoons reduced-sodium Tamari sauce 3 teaspoons tapioca starch 2 tablespoons cold water 2 tbsp avocado oil 1 bunch asparagus, ends trimmed & cut into 2-inch pieces 4-6 cloves of fresh garlic, minced 2 tablespoons fresh lemon juice Directions: Lightly season the chicken with salt and pepper and set aside. In a small bowl, whisk together the chicken broth and Tamari sauce. Set aside. In another small bowl whisk together the tapioca starch and cold water. Set aside. Heat a large frying pan over medium heat, once hot add 1 tbsp of avocado oil, asparagus and cook until tender (approx 3 to 4 minutes). Then add the garlic and cook until golden, about 1 minute. Then set aside. Increase the heat too high and add remaining TBSP of oil and the chicken, cook until browned and cooked through, (approx 4 minutes on each side). Once the chicken is cooked add the Tamari sauce mixture; bring to a boil and cook for one minute or so. Then add the cornstarch mixture and stir well. Once the sauce starts to thicken turn your heat down to medium-low and add back the chicken and asparagus to the pan and combine well. Once the Chicken and asparagus have warmed through, remove from the heat add the lemon juice Serve immediately. Enjoy!
When art meets hoops. An afternoon at the @pumahoops POP UP listening to inspiring words from a champion. Congratulations to @greenranger14 & the Toronto Raptors for winning the 2019 @nba championship for Canada! 🇨🇦 (open for the next 3 days with original artwork from @keydetail @juliayubaba @clawmoney & @jpoart ) #perserverance#longevity#goals
The Doheny Surf Fest starts this weekend!! 🏄🏻♂️🏄🏻♂️ . Free Brain Balance Assessments will be taking place—-see where you level up for a chance to win a free t-shirt. 👚 . You’ll want to make sure you and some friends stop by our booth no matter what as we are G I V I N G A W A Y: 🥗🌮Gift card to the new restaurant in Dana Point- Vibe Organic Kitchen 👡👟Men’s and women’s Rainbow Sandals 💆🏻♀️💋Gift card to ROOTs Beauty Underground for non-toxic makeup application and swaps . . Stop by and say hello we will be there both Saturday and Sunday. 👋🏼👋🏼