I finished up my round of antibiotics and have been asymptomatic for a few days now, so the last couple for days I’ve been able to workout for longer and with higher intensity and it felt great. Yesterday I went on a brisk long cruise of just under three hours. The only problem was it was hotter than I realized so I got a little dehydrated, which didn’t feel well later but I recovered OK. It’s always important to hydrate enough so I’ll watch that in the future. It’s also probably time to go into “summer mode” and take ice water in my hydration bags. Aside from that little glitch training has been good lately. I just have to avoid getting too enthused and overdoing which could flair my sciatica back up.
The Northern Part of Coyote Valley. Still pretty, but unfortunately going from green to brown since we haven’t had a lot of late spring rain
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
We are excited to share the news that OPEX has formed a partnership with NEXO, a leading provider of specialized insurance solutions for the fitness industry. This partnership opens up a world of opportunities and benefits for both our in-person and remote coaches.
Every policy is tailored to meet the unique demands of the fitness community, whether you work in-person or remotely and are a business owner or contractor coach.
Here’s a brief overview of what this partnership entails for each segment of our coaching community:
In-Person Gym Owners: NEXO has successfully insured over 20,000 fitness facilities across the country, and they are experts in their field. Their streamlined online process simplifies insurance purchasing, ensuring you have complete protection without the hassle.
NEXO offers contract review services at no cost, helping you optimize your insurance coverage.
You’ll benefit from specific insurance tailored to your facility’s operations.
By leveraging the collective power of NEXO’s clients, you’ll enjoy better purchasing power.
Remote Coach Business Owners:
Just like in-person gym owners, remote businesses also need liability insurance. NEXO has a wealth of experience in this unique area.
Their online insurance purchasing process is incredibly convenient.
They offer contract analysis services at no cost to ensure your insurance aligns with your needs.
You’ll receive insurance specific to your remote business operations.
By joining forces with NEXO’s clients, you’ll enjoy enhanced purchasing power.
In-Person and Remote Contractor Coaches:
Over 12,000 fitness contractors trust NEXO Insurance and their partner, Alternative Balance.
Their insurance products are designed to cater to your specific needs, whether you work in-person or online.
NEXO’s product is the only contractor trainer insurance in the country providing liability, accident, and property insurance in one, easy-to-use online purchase.
This partnership with NEXO is a significant step forward for OPEX and our coaching community. It reflects our commitment to providing access to specialized services that are essential to the success and peace of mind of professional fitness coaches. We encourage you to explore NEXO’s offerings and take advantage of this valuable partnership.
As a driven executive, entrepreneur, business owner or leader, you carry heavy responsibility—and often, that comes at the cost of your health, energy, and peace of mind.
The Inner Circle Executive Wellness Coaching Program is your blueprint to take it all back.
This is where high-performing men shed excess weight, build strong, lean muscle, and reclaim the internal and external strength they’ve lost in the hustle. It’s about more than just looking the part—it’s about feeling unstoppable from the inside out.
You’ll learn to lower anxiety, reduce stress, and bring balance to your body, mind, and daily life—without compromising your business, family, or faith.
This isn’t a temporary fix. It’s a total recalibration of your health, habits, and mindset—so you can lead powerfully, live fully, and leave a legacy of strength and purpose.
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Since I first published the first version of this article in 2016, we’ve learnt a lot more about training with your menstrual cycle, or, cycle syncing.
Cycle syncing has gained significant traction for its health, lifestyle and performance benefits, yet most women are unsure where to begin.
Syncing your workouts and lifestyle with your menstrual cycle can improve performance, reduce discomfort, and support overall well-being. Instead of pushing through workouts that feel off, you can adapt your routine to work with your body’s natural rhythms.
Having integrated cycle syncing into my own training and routine (as best I can), I’m keen to share what I’ve learnt with you.
Here’s how you can train smarter, eat better, and take care of yourself during each phase of your cycle.
What is Cycle Syncing?
Cycle syncing means adjusting your workouts, nutrition, and self-care habits to align with your menstrual cycle. By understanding how hormonal fluctuations affect your energy, strength, and mood, you can make informed choices that enhance both performance and recovery. This approach helps you work with your body rather than against it.
Why You Shouldn’t Train Like A Man
You may or may not be surprised to learn that the majority of the research that currently exists has been based on men – meaning that much of the science-backed training advice available fails to account for women’s unique biology.
Our hormones are dramatically different for one thing. So, simply knowing how to harness the power of your menstrual cycle can have huge effects on how effectively you’re able to train.
Hormones influence metabolism, muscle recovery, and even motivation. Training in sync with these changes can help you:
Avoid burnout by adjusting intensity when energy is low.
Maximize strength and endurance when your body is primed for it.
Reduce PMS symptoms with targeted nutrition and self-care strategies.
Maintain consistency by working with natural fluctuations instead of resisting them.
Understanding Your Menstrual Cycle Phases
Fundamentally, the menstrual cycle is the series of changes that occur in the female reproductive system in preparation for the possibility of pregnancy each month.
A “textbook” menstrual cycle typically lasts around 28 days but it can range from 21 to 35 days and is divided into four distinct phases. Each phase is marked by hormonal fluctuations that impact energy levels, mood, and physical performance.
There are four main phases of the menstrual cycle:
Menstrual Phase (Days 1-7) – Winter
What’s happening? Estrogen and progesterone levels are at their lowest, leading to fatigue and lower energy.
How you might feel: You may experience period cramps, headaches, and a desire to rest and recharge.
Nutrition focus: Replenish iron and magnesium with leafy greens, lean red meat, lentils, nuts, and seeds. Vitamin C-rich foods like citrus fruits and berries enhance iron absorption.
Self-care tips: Journaling, meditation, and warmth from teas or heating pads can help support your body.
Follicular Phase (Days 7-14) – Spring
What’s happening? Estrogen levels rise, increasing energy, motivation, and focus.
How you might feel: You’ll feel more optimistic, creative, and ready for new challenges.
Nutrition focus: Lean proteins, complex carbohydrates, and healthy fats (avocados, salmon, pumpkin seeds) support rising energy levels.
Self-care tips: Engage in goal-setting, creative projects, and social activities.
Ovulatory Phase (Days 15-16) – Summer
What’s happening? Estrogen and testosterone peak, boosting confidence, strength, and social skills.
How you might feel: You’ll feel outgoing, energised, and powerful.
Nutrition focus: Light, fresh foods like cruciferous vegetables (broccoli, kale, cabbage) to aid hormone balance.
Self-care tips: Make the most of this high-energy phase by networking, socialising, and taking on challenges.
Luteal Phase (Days 17-28) – Autumn
What’s happening? Progesterone levels rise, and energy starts to decline, particularly in the second half.
How you might feel: You may notice PMS symptoms such as bloating, mood changes, and cravings.
Nutrition focus: Complex carbohydrates (sweet potatoes, whole grains) and magnesium-rich foods (dark chocolate, bananas, almonds) help balance mood and reduce bloating.
Self-care tips: Prioritise relaxation, mindfulness, and stress management.
Each of these phases affects our bodies differently and therefore impact our abilities, particularly with regards to fitness training.
I love to think of my cycle in terms of seasons. Menstruation is my winter and time to turn inwards, ovulation is my spring, follicular is my summer, and for luteal we’re in fall. This makes things easy to remember, but it’s also a good way to think about your needs and habits during your menstrual cycle. – Alessa
Hormones And Your Training Schedule
The Follicular Phase – Best for high-intensity workouts
High-intensity workouts are best prioritised during the follicular phase. This is simply because of the rise in our estrogen levels, meaning we have more energy and believe it or not, we have a higher pain tolerance.
Carbohydrates are actually used more efficiently during the follicular phase, providing us with the tools we need in order to work out at higher intensities.
WORKOUTS ON THE BLOG TO TRY:
The Ovulation Phase – Best for strength workouts
The ovulation phase is when we’re best primed for strength-based exercise. This is because while we ovulate, our bodies experience their highest energy levels. Our endurance levels are also elevated so working on our overall strength is beneficial at this time.
The Luteal Phase – Time to take it easy
Finally, the luteal phase is when our bodies are least primed for exercise. Our progesterone levels are up and our body temperature is at its highest, meaning it’s even more important to stay hydrated.
Some women also experience increased body mass due to fluid retention which can cause a sluggish feeling.
If you absolutely have to exercise during this stage a good place to start would be yoga and if you do continue to work out, remember lots of rest days are also vital to avoid overworking your body.
How to Start Cycle Syncing
It’s super easy to start cycle syncing. Here’s how:
Track Your Cycle: Use an app or journal to note energy levels, mood changes, and workout performance throughout the month.
Adjust Training Intensity: Plan high-intensity workouts during the follicular and ovulatory phases and scale back during the menstrual and luteal phases.
Eat for Your Cycle: Include nutrient-dense foods that support hormonal balance and recovery.
Listen to Your Body: Make adjustments as needed. No two cycles are exactly the same, and flexibility is key.
Benefits of Training with Your Cycle
Better Performance and Recovery: Timing intense workouts with peak energy phases helps you train more effectively and recover faster.
Fewer Symptoms: Adjusting workouts and nutrition can ease PMS and menstrual discomfort.
More Consistent Training: Understanding when to push hard and when to scale back reduces frustration and burnout.
Tracking your cycle can help you identify patterns and make informed adjustments to your routine. Try these strategies, and let your body guide your training and self-care choices.
Have you experimented with cycle-based training? Share your experiences in the comments.
A coach’s role transcends mere exercise planning or motivation provision. It revolves around nurturing a connection between the coach and client. This involves aiding clients in defining attainable goals and extending guidance, support, and occasional challenges. This coaching relationship thrives on consistent assessments, progress monitoring, and accountability.
Recognizing assessment as an indispensable tool equips fitness coaches with the essential information needed for success with each client. By embracing an assessment-first approach, coaches can shape personalized exercise programs, lifestyle adjustments, and nutritional strategies tailored to each client’s distinct needs, capabilities, and goals.
For fitness coaches, the bedrock of their practice should be a well-structured, uncomplicated, and repeatable assessment system. This system should encompass not only physical evaluations but also a comprehensive grasp of a client’s motivations, experiences, aspirations, and values. This holistic viewpoint informs the physical assessment, yielding objective, capacity-specific data.
Now, how can one implement a systematic, straightforward, and consistent assessment process in their coaching practice? Let’s delve into how the OPEX assessment protocol can offer valuable insights and principles to enhance your assessment approach.
Step 1: Initial Consultation
To kickstart the coach-client relationship, begin with a deep dive into the client’s motivations, experiences, goals, and values. In this phase, active listening takes center stage. Instead of showcasing your expertise, concentrate on grasping the client’s unique needs. This stage offers a golden opportunity to truly fathom why the client sought your guidance, what success means to them, and their underlying motivations.
The significance of the initial consultation lies in building rapport, understanding the client’s distinct context, and placing active listening at the forefront. These principles underline the essence of a client-centric approach, where comprehending their starting point stands as the cornerstone of personalized coaching.
Step 2: Body Composition Analysis (OPEX Body)
The second phase revolves around assessing body composition. This provides a window into potential health risks and an overview of one’s overall health status. While it doesn’t serve as the ultimate benchmark, it using an inBody delivers insights into muscle mass, body fat percentage, and basal metabolic rate.
Being aware of body composition can raise awareness of potential health risks linked to excessive body fat, including heightened susceptibility to cardiovascular disease, type 2 diabetes, metabolic syndrome, respiratory challenges, and more. It also provides a benchmark to refer to over time to see how the client responds to the exercise and nutrition program.
Step 3: Movement Screen (OPEX Move)
Step three centers on understanding the client’s movement capabilities through a simple movement assessment. This evaluation includes fundamental patterns such as squatting, lunging, bending, pushing, pulling, and core stability. As well as identifying what the client can do, it also sheds light on how they perform each movement and the areas to prioritize and improve. This serves as the bedrock for crafting tailored resistance programs.
The movement assessment provides nsights into the client’s physical capabilities, highlighting the need for personalized fitness programming. The individual differences you identify allow appropriate and safe progression to help each person reach their potential while reducing risk of injury.
Step 4: Work Capacity Testing (OPEX Work)
Finally, it’s time to evaluate the client’s work capacity, extending beyond physical capabilities to also include emotional resilience. This assessment highlights the interplay between the physical limitations and role of emotions in relation to work capacity. It aids in understanding the client’s overall experience, approach, and resilience, beyond just how many calories they can perform on a 10 minute airbike test.
Assessments are a vital tool for understanding and tracking progress. They reveal the truth about the client’s capabilities, and the coach’s ability to deliver results over time. A systematized and straightforward assessment process serves as the foundation of effective fitness coaching. It provides the vital data necessary for crafting personalized fitness programs that align with each client’s unique requirements.
Learn the OPEX method of assessment in our free guide, The Complete Fitness Assessment. Click here to download it now.
Join an exclusive, year-long coaching program with fitness expert Micah LaCerte. Limited to 10 executives/leaders, the Inner Circle delivers custom fitness, nutrition, faith-based guidance, and leadership strategies to transform your body, relationships, and purpose. Micah is along your side for a full year navigating the ups and downs of life.
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
On Sunday 27th April, 2025, I crossed the finish line of the 2025 TCS London Marathon.
And I’m so proud of me – here are 13 things more important to me than my finish time (a repost from Instagram).
What next?! Well, a little longer term I hope to complete Swim Serpentine to get my hands on that London Classics medal too but I’m gonna have to put in a heck of a lot of work to get there.
Which means in the mean time, it’ll be fun on two wheels outdoors, swimming lessons and more time in the pool and generally making my own adventures!
I just read an excellent book The Beck Diet Solution by Dr. Judith Beck. I was looking for a book applying cognitive behavioral therapy to weight loss, and came up with this one in a search on Amazon. CBT is excellent for improving negative thought patterns that affect our behavior. I personally notice negative thoughts leading to bad eating habits especially snacking (like when the little voice of temptation whispers “what could it hurt just this once?”) and I figured others might also, and CBT might help with this. It turns out Dr Beck’s father was a CBT pioneer and she is well versed in this, and excellently qualified to write this book.
I have gone several weeks avoiding snacking between meals and unplanned eating at mealtimes, my two downfalls. The first couple of weeks I had to gut it out, but afterwards it has gotten easier due to applying techniques from this book. For clarification, Dr. Beck means “diet” in the sense of a healthy way of eating, not some fad diet. Each chapter of the book has a section “what are you thinking”, about what Dr. Beck calls “sabotaging thoughts”, and how to respond to them. Very helpful.
The most inspirational part of the book was when she described having to put her young son on the ketogenic diet as treatment for epilepsy. Keto has good success for that purpose, but this is an extreme diet to have to put a young kid on. Fortunately it worked for the epilepsy, but he had to endure it for six years! Imagine the discipline required, no treats, no in between meal snacks, and a strict diet at mealtime, and going to school and watching your friends indulge in the things you can’t have. He learned to just say “Oh well” to temptation, and move on. If a child can show such awesome willpower, I guess I can say “Oh Well” and say no to snacks.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
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.
Rw originally reached out to me on Linkedin needing a coach to teach him how to lose 50 pounds effectively . I messaged him back and forth to figure out goals and make sure he was ready. His response “I’m all in. You say jump I say how high!! No questions asked.” The Rest Is History..
Results
Lost 50lbs – 250lbs to 200lbs
Lost 14 inches off stomach- 48″ to 34″
Rw’s Story
I was to embarrassed to take before pictures. I was 250lbs, it was my honeymoon. I was a big drinker and just wanted to party. I started with Micah, soon after because I wanted a different life. I was looking to change my life so I reached out to a God Sent man who actually not only changed my body, but also my mind and my outlook on life. I started on the Get Big Get Ripped Plan
I am a successful business man and thought that was all that mattered, but everyday there is someone who has to see you in the mirror.. that’s YOU, and I was not happy with what I saw everyday, I felt terrible inside and out. So I reached out and started my journey.
Online Personal Training
The Hitch Fit Workout and Nutrition Plan has changed my life and I will never go back. I went from 250lbs to 200lbs and learned how to lose 50 pounds effectively. I will continue still maintaining the nutrition and I’m looking fwd to adding muscle growth and never having that gut again.
I love what hitch fit has done to change my life and BTW I quit all alcohol and now I’m addicted to a healthy lifestyle, loving my wife and my gym routine!!
THANK YOU MICAH. You are truly the angel God needed for me to find!!
