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  • Evidence-Based Fitness Coaching: The Pros and Cons

    Evidence-Based Fitness Coaching: The Pros and Cons



    Within the ever-evolving sphere of fitness coaching, there exists a guiding light, known as evidence-based coaching. This approach avoids the pitfalls of trends and conjecture by adhering strictly to scientific research and data. However, this journey is not without its shadows. In this exploration, we’ll delve into the merits and pitfalls of this intriguing coaching methodology.

    Understanding Evidence-Based Coaching

    Before we embark on this journey, let’s first grasp the essence of evidence-based coaching. It’s a quest for concrete answers in the fitness realm, driven by scientific exploration. In a world where truth can often seem elusive, evidence-based coaching stands as a beacon of certainty. It’s a commitment to finding solutions supported by credible research and data.

    The Problems with Evidence-Based Coaching

    While evidence-based coaching holds undeniable promise, it also presents its own set of complex challenges. Here are some factors that cast a shadow over this approach:

    1. Research Complexity: Navigating the intricate world of scientific research can be perplexing. The complexity and varying quality of studies can challenge coaches, making it time-consuming to decipher their relevance to individual clients.

    2. Research Limitations: Not all coaching aspects neatly fit within the confines of scientific studies. Some clients possess unique circumstances not well-documented in existing research.

    3. New & Evolving Evidence: The fitness landscape evolves rapidly, with trends constantly shifting. What’s evidence-based today may become outdated tomorrow. Coaches must balance established principles with a willingness to embrace new findings.

    The Advantages of Evidence-Based Coaching

    Now that we’ve explored the shadows, let’s shine a light on the bright side of evidence-based coaching. Here are some of its notable strengths:

    1. Knowledge-Informed Decisions: Coaches armed with evidence-based insights make decisions rooted in scientific wisdom. This empowers them to steer clear of fleeting trends and base their strategies on a solid foundation of knowledge.

    2. Tailored Approaches: Every individual is unique, and evidence-based coaching acknowledges this diversity. It enables coaches to craft customized programs aligned with specific goals, needs, and limitations. This personal touch enhances the likelihood of success and client contentment.

    3. Long-Term Results: Evidence-based practices prioritize sustained progress over quick fixes. Clients are more likely to adhere to programs grounded in research, yielding consistent outcomes and minimizing the risk of setbacks.

    4. Ethics & Safety: Coaches bear an ethical duty to prioritize client well-being. Evidence-based coaching ensures that prescribed methods are backed by research, emphasizing safety and effectiveness.

    Finding the Middle Path: Moving Forward

    Balancing challenges and rewards, a middle path emerges as the way forward. Evidence-based coaching is indeed a potent tool, but it shouldn’t overshadow the human element. Every client is a unique narrative, not just a data point. They bring their experiences, preferences, capabilities, and challenges to the coaching relationship.

    Coaches should simplify their approach, using evidence as a reliable guide rather than an inflexible doctrine. It’s about leveraging scientific insights to make informed decisions while maintaining the flexibility, intuition, and empathy needed to address individual needs.

    In conclusion, evidence-based coaching is a powerful concept, a means to an end rather than an end in itself. It’s about considering the evidence, adhering to foundational principles, understanding each client’s definition of success, and propelling them forward on their fitness journeys. It’s about finding that delicate balance between science and humanity to navigate the realm of evidence-based fitness coaching effectively.





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  • Maximize the 14 Body Positions on Your Total Gym! – Position 1 Seated Forward

    Maximize the 14 Body Positions on Your Total Gym! – Position 1 Seated Forward


    Maximize the 14 Different Body Positions on Your Total Gym!

    Position #1 – Seated Forward

    Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

    This is Part 1 of a 7-Part series that will cover all 14 body positions, so stay tuned.

    One of the biggest benefits of the Total Gym is its impressive versatility. You can do hundreds of different exercises utilizing all the body positions. You can easily change the resistance from exercise to exercise by simply changing the level. You can remove the squad stand, which opens additional exercises like lunges, reverse and side lunges, yoga downward dog into a dynamic plank, and the list goes on and on.

    And don’t even get me started with all the wonderful accessories you can add to your total gym!

    But today’s focus is Time Efficiency. When I certify other personal trainers on the Total Gym, I have them create a client routine that minimizes equipment and body position changes. Here is the most valuable tip I would teach them: Once you get your client into a body position, maximize the number of exercises you can do there!

    And this is what you’ll learn in this video series. The benefit is maximizing your results and minimizing your time.

    I think you’ll agree, time is life’s most precious resource. Saving time is probably one of the reasons you enjoy working out at home on your Total Gym in the first place. If you add up all the time you saved by not going to the gym, it can add up quickly.

    Let’s say you only live 10 minutes away from the gym. Not bad, right? So that’s 20 minutes round-trip. Now had another 15 minutes finding a parking spot and getting in and out of the gym. Then there is check-in and making your way to the locker room to store your stuff. Now, add the time going from machine to machine just to work one body part. Then there’s always the chance that the machine you want to use is already occupied. You’ll have to waste time waiting until they’re done or spend time altering your workout.

    This common scenario could he’s there add up to 45 minutes plus, not including any of your actual working out! These 45 minutes of wasted time could give you an awesome Total Gym workout without leaving your comfy house, and your private shower is only 90 seconds away!  

    Yes, on your Total Gym, you can work out your entire body on one machine. Today I’m going to show you how to be even more Time-Efficient by maximizing each body position.

    Here are the 14 Body Positions on Your Total Gym:

    1. Seated Forward – Today’s Highlight
    2. Seated Backward
    3. Kneeling Backward
    4. High-Kneeling Backward
    5. Lying Upright Supine
    6. Lying Upright Prone
    7. Line Inverted Supine
    8. Line Inverted Prone
    9. Seated Sideways Right
    10. Kneeling Sideways Right
    11. High Kneeling Sideways Right
    12. Seated Sideways Left
    13. Kneeling Sideways Left
    14. High Kneeling Sideways Left

    This will be a Fun series Team! Check out today’s video and learn all the exercises you can do in the Seated Forward Position.

    Stay healthy and keep the questions and comments coming. I love this stuff and I’m here to help!



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  • Unlocking the Secrets of Efficient Program Design

    Unlocking the Secrets of Efficient Program Design



    Efficiency in the world of fitness coaching goes beyond simply doing more in less time; it’s about understanding what makes you effective in your work. While enhancing efficiency has been a popular topic in recent years, especially with books like James Clear’s “Atomic Habits,” this discussion dives into the realm of program design, a task that coaches may sometimes find routine.

    Evaluating Your Efficiency

    Before diving into ways to boost your efficiency, it starts with a conscious decision to improve. This means you’re committed to understanding your own efficiency and making changes for the better.

    To gauge your efficiency in program design, consider these questions:

    • How long does it take you, on average, to create a weekly program for a client?

    • How long would you like it to take?

    • How do you feel when designing programs?

    • Think about a time when you felt inefficient. What caused it?

    • How can you prevent that issue from happening again?

    Answering these questions will help you identify specific roadblocks that hinder your efficiency in program design, laying the foundation for improvement.

    Once you’ve identified your efficiency roadblocks, the real challenge is addressing their root causes rather than applying quick fixes. Many coaches struggle with technological distractions, like constant notifications on their devices. While turning off notifications during work might seem like a simple solution, breaking deep-seated habits can be challenging.

    Instead, try these steps:

    • Set specific times for checking emails and communication platforms.

    • Physically distance yourself from your phone to resist the urge to check it constantly.

    • Consider removing non-essential or highly distracting apps from your devices.

    By dealing with the underlying causes of these distractions, you’re not just applying temporary solutions but making lasting changes to your work habits.

    Want to dive deeper into coaching productivity? Take our free Individual Design Efficiency course. 

    Creating Your Efficiency Plan

    With a clear understanding of your efficiency roadblocks and strategies to overcome them, it’s time to create a personalized plan:

    Pre-Commit: Share your efficiency goals with someone you trust to hold you accountable. Identify your most alert and focused times of the day and schedule program design tasks during these periods.

    Tackling Root Causes: Distinguish between addressing surface issues and eliminating the core problem. Dive into the habits connected to your roadblocks and find ways to eliminate them.

    Value Downtime: Being busy doesn’t always mean being productive. Set aside moments in your day for relaxation and mental breaks. Let your mind wander; it’s essential for resetting your brain.

    Self-Care: Your physical and mental well-being significantly affects your efficiency. Make sure you’re eating nutritious food, getting enough sleep, staying active, staying hydrated, and taking personal time for yourself.

    In coaching, efficiency isn’t just about numbers; it’s finding the balance between delivering quality work and taking care of yourself. Recognize that there are times for intense focus and times for rest and rejuvenation.

    Exploring Innovative Efficiency Boosters

    In addition to the traditional strategies for efficiency, consider these creative tactics to supercharge your program design process:

    Template Mastery: Create a library of program templates tailored to common client goals and needs. These templates can be efficient starting points, saving you time without sacrificing personalization.

    Automated Scheduling: Use scheduling software to streamline client appointments, giving you more time for program design and client interactions.

    Client-Centric Software: Invest in coaching software like CoachRx that allows clients to take an active role in their fitness journey. When clients can access their programs and track progress easily, it reduces communication challenges and promotes independence.

    Outsourcing Non-Core Tasks: Delegate administrative tasks, like appointment scheduling or data entry, to virtual assistants or support staff. This frees up your time and mental energy for program design.

    These innovative approaches complement traditional efficiency strategies, providing fresh ways to enhance your program design process and overall coaching efficiency.





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  • How Fitness Coaches Can Use AI: AI Prompts for Program Design

    How Fitness Coaches Can Use AI: AI Prompts for Program Design



    In the ever-evolving world of fitness coaching, embracing the power of Artificial Intelligence (AI) can be a game-changer. It presents a world of possibilities, but the challenge lies in finding AI tools that align with your core principles and the trusted science of your coaching practice. 

    We understand this, and that’s why we’re excited to introduce a unique solution—a combination of AI prompts and an educational course designed to not only streamline your coaching but also enhance the overall experience for both coaches and clients.

    Why We Created These Free AI Resources

    Our journey into AI for fitness coaching began with a simple question: how can we harness the power of AI while staying true to our core principles and practices at OPEX? The answer was clear – create resources that bridge the gap between AI and coaching.

    Practical Tools That Elevate Coaching

    The AI prompts and the accompanying “AI for Fitness Coaches” course containing in our Make AI Your Coaching Assistant resource were born from this quest for practical and efficient tools. But what makes these tools truly special is their real-world applicability. These aren’t just theoretical concepts; they are the same tools used by fitness coaches to streamline workflows, analyze data, and provide valuable insights for program design.

    Here are a few sample prompts you’ll find inside the resource:

    Why We Know They Work

    The impact of AI, when applied correctly, is nothing short of incredible. These resources have not only transformed our coaching methods but have also influenced how we teach coaches to approach program design. AI can significantly enhance your coaching practice by helping you make more informed decisions, personalize programs, and analyze data effectively.

    Access the free prompt database and AI course here. 

    Unlocking the Value of AI in Fitness Coaching

    We believe in the power of these resources so much that we want to share them with you for free. With the guidance of the AI prompts and the insights gained from the free course, you’ll be better equipped to leverage AI in your coaching practice. Here’s how AI can bring value to your coaching:

    1: Personalization 

    AI can help you create tailored fitness programs for individual clients, taking into account their unique needs, capabilities, and goals.

    2: Data Analysis

     With AI, you can analyze vast amounts of data quickly and efficiently, helping you make informed decisions and track your clients’ progress more effectively.

    3: Efficiency 

    AI can streamline your workflows, saving you time and allowing you to focus on what truly matters—coaching your clients.

    4: Insights 

    By utilizing AI prompts and tools, you’ll gain valuable insights that can enhance your coaching and program design.

    Ready to explore the possibilities of AI in fitness coaching and revolutionize your coaching career? Click here to access the prompts and the free course.

    Let’s embark on this AI journey together and reshape the way we approach coaching, making it more effective, personalized, and efficient. We look forward to witnessing the remarkable impact this knowledge will have on your coaching career.





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  • CARL HARDWICK FEATURED ARTICLE ROUNDUP

    CARL HARDWICK FEATURED ARTICLE ROUNDUP



    Why Strength Training Improves Looks, Health, & Performance

    If you lift weights, you likely want to build muscle, increase your strength or improve your health. Strength training can lead to all three outcomes. I have an outcome-biased perspective on health and fitness as a whole. By this, I mean I always ask myself, “Why?” when determining if something is good or bad, right or wrong, smart or dumb. With this perspective, I’m going to dig into the three biggest reasons people lift weights…to get bigger, stronger or generally healthier. To do this, I’ll share a closer look at the mechanisms of strength training and how these mechanisms correlate with these three major goals. 

    Read the full article on Athletech News here.

    How To Instill Good Health & Fitness Habits in Kids

    Instilling healthy habits in kids can seem like an overwhelming task but as coaches or parents, we have a responsibility to educate children. A lot of coaches freeze up when asked the question, “What are good health and fitness habits for my kids?” It can be a bit intimidating to step into the world of youth health as most of the recommendations and information out there are built around creating better youth athletes and not so much on how to set them up to be healthy adults. Addressing nutrition, especially for children, is a sensitive and crucial conversation. It’s pivotal for us, as fitness coaches, to guide our clients and their children in establishing and maintaining a wholesome, balanced lifestyle from early on.

    In this piece, I will lay out a few general principles for coaches to consider when working with youth or giving their clients with kids advice on how to approach health and fitness with their own kids.

    Read the full article on Athletech News here.

    How To Program Strength Training for the Average Gym Client

    As fitness coaches, we frequently fall into the trap of applying high-level, performance-oriented principles universally to all clients, regardless of their individual needs, goals or abilities. If you think about it, it’s actually quite silly. Why are we using percentage-based deadlift programs with 55-year-old Betty, who just wants to slow down the arthritis she’s been dealing with? And why program drop-clusters with a sprinkle of back-off sets for 35-year-old, new father, Dan, who is looking to exercise for the first time since college to be a good example for his son?

    A better approach is required for the majority of our clients, folks who fall into the general population and are seeking improved health and vitality for longevity.

    In this article, I want to offer up a few principles to consider when designing resistance training programs for general population individuals whose primary goals revolve around enhancing overall well-being and longevity.

    Read the full article on Athletech News here.

    How To Get More Clients as a Fitness Coach

    If you’re a fitness coach who wants more clients, casting too wide a net is a recipe for failure. Instead, start by asking, “Who do I want to coach?” In the seemingly “evolving” landscape of the fitness industry, having a targeted approach to identifying your ideal clients is still a huge key to success. The process of identifying your ideal client involves more than recognizing who you simply want to serve; it’s about aligning services, communication and value proposition with the needs of your prospective clients. In this piece, I will discuss a few principles fitness coaches can use to pinpoint ideal clients.

    Read the full article on Athletech News here.

    How Fitness Coaches Should Use AI for Program Design

    Your ability to use AI to write training programs rests on how well you can speak its language. Follow these principles to craft effective prompts. Artificial Intelligence (AI) has become a popular tool in a ton of industries across the world over the last year or so. In a previous exploration of AI in coaching, we dove into how AI intersects with fitness coaching and discussed how it could be perceived not as a threat but as a beneficial in our coaching practices.

    Today, let’s go a bit deeper, focusing on the practical utilization of ChatGPT in designing training programs, using the build of a 5k row progression as a case study.

    Read the full article on Athletech News here.

    The Power of Consistency as a Fitness Coach

    The world is in a constant search for quick fixes and rapid transformations. As professional coaches, we must preach the power of consistency. I often ask myself what truly sets apart an exceptional coach from the rest. There are a ton of attributes that come to mind, such as competence, confidence, humility and trustworthiness, but it’s more than just these things. While these traits matter, they lose their effectiveness if not applied consistently.

    Read the full article on Athletech News here.

    Maximize Your Program Design Productivity as a Fitness Coach

    To increase program design efficiency, you must take a 360-degree approach to assess efficiency blockers in your daily life. Productivity is often seen as a straightforward measure of output. For fitness coaches, this could mean the number of clients they handle, the programs they design, communication with clients or the results they achieve. However, enhancing productivity isn’t just about doing more in less time. It’s about recognizing both overt and subtle factors that influence one’s efficiency. 

    Read the full article on Athletech News here.

    How To Recession-Proof Your Fitness Coaching Practice

    None of us are immune to the economic climate, so it’s essential that fitness coaches take a proactive approach to building a resilient practice. In today’s ever-evolving economic landscape, fitness coaching professionals, particularly in the United States, must be proactive and prepared for downturns. One such downturn is the dreaded recession. We’ve been anticipating and expecting an official recession in the U.S. for some time now, and this got us thinking, “What should coaches do to make it through this challenging economic time?”

    Read the full article on Athletech News here.

    The Pros & Cons of Evidence-Based Fitness Coaching

    Should we accept scientific research as immutable law or throw away capital T truths altogether? I propose a more nuanced approach. Evidence-based coaching has significantly shifted the direction of fitness over the past few decades. With evidence-based pioneers like Charles Poliquin in individualization, Paul Chek with his holistic, 360-degree approach, and James Fitzgerald breaking through to build new ways of thinking in CrossFit, an area where there was no evidence, the evidence-based approach has deeply embedded itself into fitness coaching practices. 

    Read the full article on Athletech News here.

    How To Build Stronger Coach-Client Relationships

    If you want to help your clients improve their health, performance and vitality, start focusing on developing meaningful relationships. As fitness coaches, our role extends beyond designing training programs and nutrition plans. Our impact hinges on the relationships we cultivate with our clients. In this article, I will dig deeper into this concept and offer a few helpful frameworks for you to build these relationships. 

    Read the full article on Athletech News here.

    How To Assess Your Clients

    Here’s a four-part assessment system every fitness coach can use to set each client up for success. “Assess…don’t guess” – Paul Chek.

    These words, originating from Paul Chek and drilled into me by my mentor James Fitzgerald, serve as a guiding principle in effective fitness coaching. The statement highlights the need for assessing our clients, and not generalized guesswork, in achieving desired fitness outcomes.

    Read the full article on Athletech News here.

    Implementing Individual Design in a Group Gym

    Can I incorporate individual design coaching into my group fitness gym? Yes, but it’s important to consider the pros and cons of a hybrid model. In my previous article, we discussed the distinct advantages and potential challenges associated with both individual design and group coaching models. As a company deeply rooted in one-on-one coaching, at OPEX, we frequently get asked the question: “How can I incorporate an Individual Design service into my group-oriented gym?”

    Read the full article on Athletech News here.

    Use Tough Aerobic Work To Improve Vitality

    Tough aerobic work isn’t for the faint-hearted, but it can lead to profound health and fitness benefits that last a lifetime. We are now at our third, and final, characteristic that should be included in every training program, and we advance to the upper limits of aerobic training: tough aerobic work. In our previous articles, we discussed the fundamentals of resistance training and easy aerobic work, setting the foundation for overall health and fitness. Now, we will explore the challenging, yet rewarding, world of tough aerobic training.

    Read the full article on Athletech News here.

    Why Easy Aerobic Work Is Essential

    Love it or hate it, easy aerobic work, or cardio, is essential for health and longevity. Here’s a progressive approach to programming it. The human body is a complex system that thrives on movement. As we’ve explored in our previous post on resistance training, maintaining physical strength is crucial, especially as we age. However, strength is only one facet of our overall fitness. The underpinning of all movement and a critical component of our health and fitness is aerobic work.

    Read the full article on Athletech News here.

    Resistance Training To Maintain Strength & Longevity

    We lose 30% of our muscle mass by age 80. To offset that, incorporate this simple approach to resistance training in every program you design. As the natural progression of aging sets in, our muscle mass and physical activity levels begin to decline. By the time we reach 80, we are left with about 30% less muscle than at our peak, and we lose muscle strength two to three times more quickly than muscle mass. Maintaining our physical strength becomes crucial, and that’s where resistance training comes into play.

    Read the full article on Athletech News here.

    Group Coaching vs Individual Design

    The debate between individual design and group coaching is a heated one. Here’s why I’ve hung my hat on individual design. The debate between individual design and group coaching is a long-standing one in the fitness industry. For the last decade or so, I’ve chosen the individual design approach after years of running gyms that were group-centric and fell short of what I deemed to be success for my clients and coaches. This does not mean there is only one way, and it does not mean that anything but individual design is trash, but based on my experience, my biases and what I believe to be success in this industry, it is the best model for coaches and clients.

    Read the full article on Athletech News here.

    3 Exercise Types Everyone Needs To Live Longer

    Exercise is one of the most powerful tools to support vitality and longevity, but certain types of training are most beneficial for long-term health. As we grow older, it becomes increasingly important to maintain our physical health. However, the aging process brings with it a natural decline in muscle mass and capacity due to a decrease in physical activity. Knowing this, an effective training program becomes imperative in mitigating the adverse effects of aging.

    Read the full article on Athletech News here.

    Pattern-Based Program Design

    Rather than designing programs around specific muscle groups, try taking a pattern-based approach to training splits. Instead of the traditional approach of targeting specific muscle groups, at OPEX, we believe in the efficacy of a pattern-based approach. So, why should we use patterns, how do we assess them and how do we implement this concept into program design? I want to discuss these questions in this article.

    Read the full article on Athletech News here.

    How Fitness Coaches Can Leverage AI

    The rise of AI has spurred apprehension among fitness coaches, but these perceived threats can be turned into opportunities. More and more, we’re seeing AI technologies infiltrating just about all industries. I remember back in 2018-2019, the talk was all about AI taking over blue-collar jobs like factory workers, truck drivers, etc. Now, we’re seeing AI technologies being built that are becoming a major threat to white-collar workers such as attorneys, copywriters, and customer support staff. If I were one of those white-collar workers, I’d ask myself, “How can I leverage this technology to make me more efficient and effective at my job?”

    Read the full article on Athletech News here.

    Overcome These Program Design Mistakes

    Here are four common program design mistakes coaches make, so you don’t have to make them yourself. As a coach, you know that creating effective programs will help your clients reach their fitness goals. However, it’s essential to recognize the significance of your client’s capabilities and your intention behind the training program. In this article, I will discuss a systematic approach to understanding your client’s capabilities and intentions, enabling you to create tailored exercise programs that maximize results.

    Read the full article on Athletech News here.

    Simplifying Energy System Training

    This principle-based framework for conditioning will help you design effective progressions for the aerobic and anaerobic energy systems. As a coach, one of your primary responsibilities is to design effective training programs that help your clients achieve their goals. When it comes to energy system training, however, things can get a bit complicated. With so many methods of incorporating metabolic conditioning, it can be challenging to create a training program that targets each system effectively without overwhelming your coaching brain.

    Read the full article on Athletech News here.

    How To Turn Your Passion Into a Paycheck

    Being a professional coach requires more than an understanding of fitness knowledge, yet hopeful career coaches often overlook these key areas. If you consider yourself a professional fitness coach, it’s important to understand the definition of a professional. According to the dictionary, a professional is someone engaged in a specified activity as their main paid occupation rather than as a pastime.

    Read the full article on Athletech News here.

    The Best Way To Increase Aerobic Capacity

    Is it better to go long and slow or short and fast to increase aerobic capacity? Here’s a simple framework you can follow. There are a lot of varying thoughts out there on how we should approach aerobic training to improve our aerobic capacity. Opinions are split between specific zones, aerobic implements, work-rest ratios, long and slow advocates, short and fast advocates, and more. In this article, I want to make the case that they’re all right and we should take something from each camp to build an aerobic system that will last.

    Read the full article on Athletech News here.

    Basic Lifestyle Guidelines – The Foundation

    You can’t build sustainable change on a shaky foundation. These 8 lifestyle habits are an essential base that will set you up for a lifetime of health and fitness. At OPEX, we’ve taught our coaches for years that we can’t build upon a shaky foundation and that a solid foundation consists of doing the simple things first. When it comes to fitness and wellness, many people focus on finding the perfect program or diet to achieve their goals. But before jumping into a complicated regimen, it’s essential to first establish a strong foundation of healthy habits. That’s where Basic Lifestyle Guidelines (BLGs) come in. BLGs are simple, natural, holistic, intuitive, biologically sound, impactful, foundational and revealing guidelines that form the basis of a healthy lifestyle. They are like tempo in exercise—you don’t have to track them, but if you ignore them, you risk building a shaky foundation.

    Read the full article on Athletech News here.

    Wearable Tech – Use It To Lose It

    Whether it’s tracking sleep, steps, heart rate or HRV, the ultimate goal of leveraging fitness wearables should be to eventually break up with them. I’ve tested numerous wearables and have had both positive and negative experiences with them. While wearable technology can be a valuable tool for coaches, it’s important to strike a balance and use it in a way that benefits our clients without hindering their ability to self-regulate. In this article, we’ll discuss the benefits and drawbacks of wearable technology, including step counting, sleep tracking, heart rate monitoring and heart rate variability (HRV) tracking.

    Read the full article on Athletech News here.

    Masculine vs Feminine Program Design

    Regardless of sex, we all have a unique blend of male/female or ying/yang traits that coaches should take into consideration in order to personalize and optimize program design. As coaches, we’re always on the hunt for ways to better personalize our approach and connect with our clients on a deeper level. Understanding where someone sits on the behavior spectrum can be another tool in our coaching toolbox to offer a more valuable service and a more personalized program design. Regardless of sex, we all possess a unique blend of masculine and feminine traits. In this article, I’ll explore how you can leverage these traits to create a coaching experience tailored to your client’s needs, as well as share some tips on how to identify where they sit on the behavior spectrum.

    Read the full article on Athletech News here.

    Go Beyond Sets & Reps

    To avoid being made obsolete by AI tools like ChatGPT, fitness coaches must take a holistic approach and seek to understand the whole person. As coaches, it’s easy to get caught up in the sets and reps and forget about the most important aspect of our work: building relationships with our clients.

    Read the full article on Athletech News here.

    One-on-One With Carl Hardwick, CEO of OPEX Fitness





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  • A Blueprint for Longevity with Resistance Training

    A Blueprint for Longevity with Resistance Training



    We’ve all seen it in the fitness coaching world—a common trend that often seems counterintuitive. High-performance training principles, tailored for elite athletes, are frequently prescribed to clients across all age groups, regardless of their individual goals, abilities, or unique circumstances. Yet, does it make sense to design an intensive, performance-oriented program, complete with intricate exercises, for a client like Betty, a 55-year-old hoping to alleviate her arthritis? Or to construct a demanding training regimen with drop-clusters and back-off sets for Dan, a 35-year-old new father taking his first steps into the fitness world to set an example for his child?

    A paradigm shift is in order. It’s time to adapt our approach to better serve the majority of our clients, the general population, whose primary aspirations revolve around enhancing their overall well-being and securing a future filled with vitality and longevity. In this article, we’ll delve into a set of principles, expertly designed to guide the creation of resistance training programs, to help you revolutionize the way you coach your clients towards their health and longevity goals.

    The Power of Frequency: 3 Days a Week

    Your journey towards crafting a program geared for health and longevity starts with the frequency of resistance training sessions. To find the perfect equilibrium, consider incorporating resistance training three times a week. This approach creates an ideal balance, making room for aerobic workouts and the much-needed intervals for recovery and adaptation.

    Unlock the Potential of Full-Body Training

    A simple yet effective approach to boost health and enhance lifespan is a full-body resistance training routine during each session. By embracing both upper and lower body workouts, you can ensure optimal frequency for every movement pattern and ensure balanced strength, especially when clients are partaking in resistance training sessions three times a week.

    Functionality Meets Variety

    Prioritize exercises that mimic the functional movements of daily life if your goal is to support longevity. Include exercises such as step-ups, squats, carries, and deadlifts to infuse practicality and function into your program design.

    But it doesn’t stop there. When selecting exercises, bear in mind the client’s capabilities, focusing on safety and effectiveness. A diverse array of equipment is at your disposal, including barbells, dumbbells, kettlebells, cables, machines, bodyweight exercises, and more. This array keeps your clients engaged, offering adaptability and the chance for them to experience variety within their training.

    Simplifying Progression

    A commitment to simple, straightforward progression is the cornerstone of success. In contrast to performance-oriented models, which are often rooted in fixed exercise selections and linear growth, the road to longevity places emphasis on regular, consistent resistance training across an array of exercises.

    Consistency and Dedication

    As we journey towards extending our years of health and fitness, unwavering consistency and commitment become the guiding stars. For clients seeking to embrace a healthier lifestyle and extend their years of activity, consistent training becomes an essential part of their journey.

    In the realm of resistance training, it is critical to maintain a high level of effort. Effort remains relative, adjusting to the individual and the specific exercise or repetition range at hand. Whether clients are performing squats, bicep curls, or engaging in lifting heavier weights, unwavering dedication to upholding a high level of effort is the golden rule. Precision in each repetition, whether it’s in terms of form, muscle endurance, or strength, becomes paramount.

    Help Your Clients Live a Larger, Longer Life

    The design of effective resistance training programs for the general population calls for a fresh approach, one that departs from the complex, performance-driven models that have become commonplace in fitness coaching. By embracing simplicity, functionality, and the unwavering commitment to effort, we unlock the potential to better cater to the needs and objectives of individuals striving for improved health and a longer, more vibrant life through their fitness journey.

    In our roles as coaches, we have the privilege of guiding and supporting our clients. In doing so, we ensure that their path is not only effective but also enriching, empowering them to embark on a journey towards a lifetime of health and vitality.





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  • Fostering Healthy Kids: A Guide for Coaches

    Fostering Healthy Kids: A Guide for Coaches



    As fitness coaches, we often find ourselves pondering the question: “What are good health and fitness habits for children?” The realm of youth health can be daunting, as many recommendations primarily focus on enhancing youth athletic performance rather than cultivating the foundation for lifelong well-being. Here, we’ll explore how to guide our clients, especially parents, in establishing and maintaining a holistic, balanced lifestyle for their children. We’ll discuss essential principles that provide a roadmap for raising healthy kids.

    Principle #1: Prioritize Quality Sleep

    Sleep is a cornerstone of a child’s overall well-being, influencing their cognitive, emotional, and physical growth. It’s not just about getting rest; it’s about nurturing their development.

    Recommendation: Ensure kids maintain a consistent sleep routine, allowing for early bedtime and the recommended amount of sleep for their age.

    Quality sleep enhances attention, learning, and memory, paving the way for academic success and effective problem-solving. It also plays a significant role in energy balance, metabolic health, and hormonal regulation, reducing the risk of childhood obesity and metabolic imbalances. Moreover, quality sleep contributes to emotional resilience, better social interactions, and mood regulation, making it a pillar for healthy growth. 

    Physical growth and muscle development primarily occur during sleep due to the secretion of growth hormones, crucial for a child’s exploration and interaction with the world. Establishing a consistent sleep routine promotes better sleep quality and duration, nurturing lifelong healthy sleep habits.

    Principle #2: Promote Play and Physical Activity

    Integrating play and physical activity into a child’s daily life fosters a lasting love for movement. This appreciation for physical activity, developed from an early age, becomes a lifelong habit rather than a structured chore.

    Recommendation: Encourage unstructured play daily and ensure structured physical activities are enjoyable and focused on improving movement.

    Physical resilience, adaptability, and the ability to overcome challenges are developed through diverse and enjoyable physical activities. This resilience empowers children to lead active, fulfilling lives and serves as a defense against various health issues, ensuring lifelong mental and physical well-being.

    Principle #3: Embrace a Balanced Approach to Nutrition

    Nourishing children should center around whole foods, emphasizing that their nutritional needs are not merely scaled-down versions of adults but magnified due to their growth and development demands.

    Recommendations:

    1. Variety and Color: Incorporate a diverse range of colorful fruits and vegetables.

    2. Early Introduction: Expose children to a variety of foods early to shape long-lasting food preferences.

    3. Involvement and Choice: Involve children in food selection and preparation and offer choices between healthy options.

    4. Positive Associations: Foster positive associations with nutritious foods by making them enjoyable and engaging, avoiding force-feeding.

    A balanced approach to nutrition, minimizing processed and refined foods, nurtures children’s bodies and minds, instilling in them a profound understanding of the impact of nutrition on well-being. It shapes not only their dietary patterns but also their lifelong relationship with food, guiding them toward a future where their bodies and minds are harmoniously nourished by the foods they consume.

    Influencers for a Healthier Generation

    Our role as fitness coaches extends beyond training; we are influencers in nurturing a healthier, more informed generation. By empowering parents and educating the youth, we contribute significantly to shaping healthier, more balanced future generations. Children, like adults, deserve to be nurtured and educated about their health needs, especially during their ongoing growth and development. As fitness coaches, we have the power to influence and educate parents and children, helping them adopt balanced lifestyles and prioritize their well-being.

    In this role, we become beneficial influencers, guiding the way toward healthier, more balanced future generations. Embracing these principles and acting as catalysts for healthier habits, we lay the foundation for healthier and happier kids who grow up to be healthier, happier adults.





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  • The Power of Personalized Exercise Selection: How & Why to Choose the Right Exercises

    The Power of Personalized Exercise Selection: How & Why to Choose the Right Exercises



    When it comes to exercise selection, the world of fitness offers a seemingly endless array of options. Whether you’re designing a workout for the first time or have been on a fitness journey for a while, the choices can be overwhelming. The burning question is, which exercises are the right ones for you? The answer is simple but transformative: personalized exercise selection.

    Customizing your exercise choices for your workouts can be a game-changer in your fitness journey. It’s not about one-size-fits-all routines; it’s about tailoring your workouts to your unique needs, goals, and abilities. In this article, we’ll delve into some essential frameworks for exercise selection, that will empower you to design workouts that truly serve you and elevate your fitness coaching game.

    Framework #1: Assess Don’t Guess

    Assessment is the foundation for intelligent exercise selection. It’s essential to understand your own movement patterns, strengths, and limitations. Don’t guess or assume which exercises are suitable for you. Instead, take a systematic approach. You can use the OPEX Move assessment as a guide, which provides valuable insights into your individual needs and abilities.

    Framework #2: Contraction Progression

    Contraction types play a significant role in exercise selection. Depending on your training age and abilities, some contraction types may be more suitable than others. We categorize contractions into three types: Motor Control, Strength Endurance, and Max Contractions. Contraction progression guides you in choosing exercises that match your specific training age, whether that’s Beginner, Intermediate, or Advanced. 

    • Motor Control = Beginner – Advanced

    • Strength Endurance = Intermediate – Advanced

    • Max Contractions = Advanced

    Download this free program to see how to design training programs that develop motor control. 

    Framework #3: Exercise Intention

    Finally, exercise intention is all about setting clear objectives for each exercise. Before adding an exercise to your routine, define its purpose: Is it to learn a new movement pattern, grow muscle or muscle endurance, or express maximum strength. This framework ensures that your workouts have a clear focus and are aligned with specific fitness goals.

    Decision-Making Process

    When personalizing your exercise selection, it’s crucial to ask yourself a few key questions:

    • What movements is my client capable of, and where do they face limitations?

    • What contraction types should I incorporate to support their fitness goals?

    • What is the intention behind the workout, and how can exercise selection serve this purpose?

    Let’s put these frameworks into practice with some examples:

    Exercise Selection: Squat

    The squat is a fundamental exercise that involves hip and knee flexion. It’s an essential movement pattern you use in your daily life, whether it’s sitting down, getting up, or picking up objects from the ground. To personalize this exercise, consider your exercise intention. Are you looking to learn the proper squat form, grow your strength, or express your current abilities? Choose variations such as the goblet squat, cable cyclist squat, or traditional back squat based on your intention.

    Exercise Selection: Bend

    The bend pattern, involving hip flexion to extension, is crucial for daily activities like picking objects off the ground. Customizing this exercise involves selecting movements that enhance your bend pattern. For learning and building resilience, include exercises like the single-leg Romanian deadlift or the Romanian deadlift. If your intention is to express your strength, incorporate the traditional deadlift.

    Exercise Selection: Lunge

    The lunge pattern is highly functional, mirroring activities like walking, climbing stairs, and lunging forward. Personalize this exercise by selecting movements like the unloaded rear foot elevated split squat, dumbbell front foot elevated split squat, or dumbbell rear foot elevated split squat, depending on your intention. 

    Exercise Selection: Push

    Push exercises are essential for daily activities like pushing objects away from your center of gravity. For learning, growing, or expressing your abilities, consider exercises like the scapular push-up, dumbbell bench press, or strict press.

    Exercise Selection: Pull

    The pull pattern involves bringing objects closer to your center of gravity, and it’s essential for various daily tasks. Choose exercises that match your intention, such as the dumbbell prone row, seated lat pulldown, or weighted pull-up.

    Exercise Selection: Core

    Core exercises target your abdomen and obliques, which are crucial for activities that require bracing, twisting, or sitting up from a supine position. Personalize your core exercises with movements like the dead bug crunch, cable crunch, or front squat, based on your learning, growth, or expression goals.

    Conclusion

    Personalized exercise selection is the key to unlocking the full potential of your clients’ fitness journeys. By applying these essential frameworks, you can tailor workouts to their unique needs and goals. With intelligent assessment, contraction-specific exercises, and clear exercise intentions, you’ll design workouts that are not only effective but also enjoyable. Customized exercise selection isn’t just about working out; it’s about working out with purpose and intention for lasting results.





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  • Is sleep the key to optimal health?

    Is sleep the key to optimal health?


    Are you tired? How well are you sleeping? Because, if you want to optimize your health, you need to dial in your sleep! While traditional advice like maintaining a consistent sleep schedule and creating a restful environment remains vital, there are a number of emerging trends and tools that promise to improve sleep quality. Let’s explore some of the more trendy methods, including mouth taping, sleep-tracking wearables, and magnesium supplementation, and see if they are worth your time.

    Mouth Taping: A Controversial Approach

    Mouth taping involves placing a specialized adhesive tape over the mouth during sleep to encourage nasal breathing. The human body is designed to have a preference toward nasal breathing, and proponents suggest that nasal breathing can reduce snoring, prevent dry mouth, and improve overall sleep quality. However, this practice has mixed reviews from health experts and mostly anecdotal evidence.

    While some individuals report positive outcomes, medical professionals caution against its use without proper consultation. In general, it should be safe, but for people with conditions like obstructive sleep apnea, mouth taping can be dangerous, potentially exacerbating breathing difficulties during sleep. My recommendation is to consult with a healthcare provider before attempting this method to ensure it’s safe based on your individual health profile.

    Sleep-Tracking Wearables: Learn About Your Sleep Patterns

    As wearable technology becomes more accessible, it is easier for individuals to monitor their sleep patterns. Devices like the Oura Ring, Fitbit, Whoop, and Apple Watch offer insights into various sleep stages, duration, and even disturbances throughout the night. By analyzing your data, users can identify patterns and make informed adjustments to their routines to promote better sleep. This can make it easier for you to understand what interventions are actually working to improve your sleep.

    However, it’s important to approach this data with a balanced perspective. While these devices provide valuable information, they are not 100% accurate. Over-reliance on sleep metrics can lead to anxiety about sleep quality, a phenomenon some experts refer to as “orthosomnia.” Using these tools as guides rather than definitive assessments can help maintain a healthy relationship with sleep. Don’t get so caught up in the metrics that it stresses you out.

    Magnesium Supplementation: The Relaxation Mineral?

    Magnesium is a mineral that plays a crucial role in many bodily functions, including muscle relaxation and nerve function. Some studies suggest that magnesium supplementation can improve sleep quality, especially in individuals with magnesium deficiencies. It may help regulate neurotransmitters involved in sleep and reduce symptoms of insomnia.

    Before adding a magnesium supplement to your routine, it’s advisable to consult with a healthcare provider, as excessive intake can lead to adverse effects (such as a laxative effect). Additionally, incorporating magnesium-rich foods like leafy greens, nuts, and whole grains into your diet can be a natural way to support adequate magnesium levels.

    Red Light Therapy: Maintaining Natural Rhythms

    Exposure to light significantly influences our circadian rhythms – the internal clocks that regulate sleep-wake cycles. Red light therapy involves using low-wavelength red light in the evening to promote relaxation and signal to the body that it’s time to prepare for sleep. This method contrasts with blue light emitted by screens (and the mid-day sun), which can suppress melatonin production and disrupt sleep.

    While some studies indicate that red light therapy may improve sleep quality, more research is needed to fully understand its efficacy. Incorporating red light exposure as part of a pre-sleep routine, such as using red light bulbs, devices, or even candle light, may be beneficial for some individuals. As with any new intervention, it’s best to start gradually and observe how your body responds.

    Digital Detox: Managing Screen Time Before Bed

    The pervasive use of electronic devices has introduced challenges to maintaining optimal sleep hygiene. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Implementing a digital detox—reducing screen time at least an hour before bed—can help signal to your body that it’s time to wind down. When we talk about sleep hygiene, limiting screen time before bed is one of the most important factors.

    Engaging in calming activities during this period, such as reading a physical book, practicing gentle stretching, or meditation, can further enhance relaxation and prepare you for restful sleep. Creating a bedtime routine that minimizes electronic device usage can be a simple yet effective strategy to improve sleep quality.

    Grounding (Earthing): Connecting with the Earth’s Energy

    Grounding, or earthing, is the practice of making direct physical contact with the Earth’s surface, such as walking barefoot on grass or using grounding devices during sleep. Proponents claim that grounding can improve sleep quality by balancing the body’s electrical charge and reducing inflammation.

    Unfortunately, scientific evidence supporting these claims is limited. While grounding is generally safe and may promote relaxation, it’s essential to approach it with realistic expectations. If you’re considering grounding as a sleep enhancement technique, it should be incorporated alongside other evidence-based practices. As with anything you try, the most important thing is that it works for you.

    Establishing a Consistent Sleep Routine: The Foundation of Quality Sleep

    Although there are many sleep optimization techniques, maintaining a consistent sleep routine remains one of the most effective strategies. Going to bed and waking up at the same time each day helps regulate your internal clock and can improve sleep quality over time. Combining this routine with a relaxing pre-sleep ritual, such as taking a warm bath, practicing mindfulness, limiting blue light exposure or gentle stretching, can signal to your body that it’s time to rest.

    Conclusion: Personalized Approaches to Sleep Optimization

    Keep in mind, optimizing sleep is a highly individual endeavor, and what works for one person may not work for another. It’s crucial to approach new sleep trends and tools with a discerning eye, and weigh up both potential benefits and risks. With some interventions it may be worthwhile discussing with your healthcare professional before making significant changes to your sleep routine ensures that the methods you choose align with your health needs and goals.

    By combining traditional sleep hygiene practices with some new techniques, you can create a personalized approach to achieving restful and rejuvenating sleep. Let us know what works for you!



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  • A Fitness Coach’s Perspective On Ozempic: What You Need To Know To Coach Your Clients

    A Fitness Coach’s Perspective On Ozempic: What You Need To Know To Coach Your Clients



    What You’ll Learn in the Video:

    The Current Perception: Understand the mixed reactions to Ozempic, from public enthusiasm to serious concerns within the fitness community.

    • Deep Dive into Ozempic’s Impact: Examine the drug’s effects on individual health and societal trends, with a focus on why it’s seen as a problematic solution by many fitness professionals.

    • Alternative Approaches: Discuss the foundational issues leading to obesity and why a holistic approach to health is crucial.

    • Educational Opportunities for Coaches: Learn how fitness coaches can play a pivotal role in addressing the root causes of health issues through education and community involvement.

    Key Segments:

    • Reaction at a Fitness Conference: Initial surprise at the industry’s acceptance of Ozempic.

    • Public Opinion on Ozempic: Insights from new research on how Americans view this drug.

    • Calley Means on Ozempic: Critical viewpoints on the misuse of the drug and the broader health implications.

    • Challenges in the Fitness Industry: How coaches can effectively educate and guide their clients towards healthier lifestyle choices without relying on pharmaceutical solutions.

    Video Chapters:

    • 0:00 Intro

    • 0:28 CEO Interview Highlight

    • 1:01 Public Sentiment on OIC

    • 3:12 Pew Research Data Insights

    • 4:12 Stats & Opinions on OIC’s Effectiveness

    • 6:02 Factors Influencing Obesity

    • 7:01 Analyzing Short-Term Fixes vs. Long-Term Solutions

    • 8:15 Interview with Cie on Tucker Carlson Show

    • 9:21 Industry Contribution to Obesity Epidemic

    • 10:01 OIC as a Quick Fix Approach

    • 11:03 EU’s Stance on OIC

    • 12:09 Medical Concerns Associated with OIC

    • 15:02 Industry Misuse of OIC

    • 16:13 Conclusion: The Call for Sustainable Health Practices

    The Dubious Rise of Ozempic in the Fitness Industry

    Recently, I attended a health and fitness summit teeming with industry leaders, from coaches to CEOs and founders of prominent fitness companies worldwide. I expected discussions on innovative educational tools for coaches and strategies to propel the fitness industry forward. Instead, the focus was jarringly different. Ozempic, a drug originally designed for managing diabetes but now widely used for weight loss, dominated conversations. This article discusses the implications of this trend, public perception, and the broader impact on health and wellness.

    Ozempic’s Surprising Role at the Summit

    The summit’s atmosphere around Ozempic was not of caution but of excitement about its potential in achieving rapid weight loss results. This starkly contrasted with my expectations of a focus on sustainable health practices. The enthusiasm seemed misplaced, ignoring the drug’s side effects and its position as a temporary solution rather than a part of holistic health management.

    Public Opinion on Ozempic

    Recent data from Pew Research sheds light on how Americans view Ozempic. While 53% consider it a viable option for weight loss for those struggling with obesity or weight-related health conditions, a significant portion remains skeptical or uninformed about its long-term utility and safety. The survey also highlights a critical perspective on weight loss and health:

    • 65% believe willpower alone isn’t sufficient for losing weight

    • Diet and exercise lead public opinion on effective strategies against obesity

    • Overwhelmingly, lifestyle changes are recognized as necessary for sustainable health improvements

    Addressing the Root Causes of Weight Issues

    One concerning trend is the shifting focus from addressing lifestyle diseases through holistic methods to seeking quick fixes. Ozempic, despite its effectiveness for some, may not address the underlying causes of obesity, which include poor diet, lack of exercise, stress, and genetic factors. A friend and industry expert shared his insights, expressing dismay at how the drug’s potential downsides were glossed over at the summit.

    The Larger Conversation: Ethics and Health

    The excitement at the summit around Ozempic mirrors a larger issue in the healthcare and pharmaceutical industries, where the potential for profit too often overshadows patient well-being. My friend pointed out that while the drug is making strides in America, its usage is restricted in Europe where it’s not approved as a first-line treatment for obesity due to its associated risks and limited long-term benefits.

    Community and Lifestyle Focus in Fitness

    Moving forward, it’s vital for health professionals to advocate for education and lifestyle changes rather than just pushing medical solutions. Attending local workshops, participating in community health programs, and spreading awareness about nutrition and exercise can make profound impacts. These activities not only improve individual lives but also set the foundation for a healthier society.

    Concluding Thoughts

    The discussion around Ozempic at the fitness summit was an eye-opener. It’s clear that as fitness professionals, we must critically assess how new drugs are introduced into the health conversation. We need an open dialogue about the implications of such treatments, recognizing both their potential benefits and significant drawbacks. While Ozempic offers a new tool in our arsenal against obesity, it’s crucial to remember that it’s not a standalone solution. True health advancements occur through sustained lifestyle improvements and community-wide education efforts. Let’s aim to be part of a movement that prioritizes long-term health over temporary fixes.

    For more insights and discussions on critical health topics, make sure to subscribe to our channel and stay updated with our latest content.

    Next Steps

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    Continue To Learn & Grow

    Whether you want to write better training programs, increase your knowledge of nutrition & lifestyle protocols, or work on your coaching business, LearnRx has got you covered with courses, playlists, tools, and resources on demand. New content added monthly.





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