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.
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.
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.
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.
You know what life is for fitness fans: health apps, constant moving, exploration of new places, spontaneous trips… Maintaining a stable mobile connection is a necessity for people like you, not only a matter of safety and convenience. Keep reading to find out how United States virtual eSIM cards ensure 24/7 mobile Internet, no matter where you are. Keep reading to learn more about eSIM for an active lifestyle and fitness.
Why is Connection a Challenge for Fitness-Focused People?
Active people need stable mobile Internet like no one else:
Travel connectivity means high roaming fees;
unfortunately, not every hotel and airport is equipped with Wi-Fi;
You don’t know where you will be the next day – what if you didn’t manage to buy a SIM card for a new country?
Health watches, fitness apps, and maps require a constant Internet connection.
Embedded SIMs, an analog to old-fashioned SIM cards, solve these issues with global, roaming-free connectivity. See how.
What is an eSIM, and how does it work?
While a traditional SIM is a plastic card connected to a single region and data plan, eSIM is much more. This technology uses a built-in chip in eSIM-compatible devices to connect to the Internet and program the data plan. Not only do you get digital freedom while moving – but the embedded SIM is also about cost-saving, convenience, and stable performance for your fitness apps.
Wide compatibility is another difference. Most devices released after 2019 work with this innovation. Apart from smartphones, there are smartwatches, tablets, laptops, and even cars – you don’t need a SIM card slot. Moreover, a single profile connects to multiple cell data providers. You see, eSIM is not a provider itself. Even within a single country, your smartphone will connect to multiple providers – for example, T-Mobile and Verizon in the US, depending on which offers the best connection quality at the moment. All you need to do is to activate a plan once.
What makes eSIM So Good for Travellers and Active Life Adepts?
Skip mobile stores. What can be more irritating than spending time in SIM stores, especially when you’re exploring a new country? Instead, buy and activate your embedded SIM online.
Be travel-ready. Wake up in the US, spend the next day in Canada, and travel to Europe on the weekend. A single plan can be programmed to catch the Internet in multiple countries. Mobile Internet is here once you come to a new country.
Pair with fitness devices and smartwatches. Some providers offer a single data plan for multiple smart travel tech. Activate on your smartphone and connect smartwatches as well. Alternatively, use Hotspot to share the Internet with an unlimited number of devices.
Stay safe. SIM cards can be lost or damaged, while eSIM is always with you.
5G support. Over 2.27 billion users across the world use 5G Internet. Experience shows that such speed is necessary for real-time tracking of your physical condition.
Stay Productive and Fit Wherever You Go
Apart from trips, an embedded SIM provides constant connection for your eSIM fitness apps and devices. Flexibility with eSIM covers workout apps, health data tracking, real-time analytics of your calories burned, and workout time.
The wide coverage is worth mentioning. Are you jogging in a park? Visiting a basement gym? Hiking in the mountains? eSIM doesn’t offer new coverage techniques – instead, it chooses the best of existing ones. No matter where you are, the chip in your smartphone/watch is looking for the best cell data provider and cell tower. As a result, active people receive the best possible connection at the moment. In case 5G is not available, you’ll be automatically switched to 4g/4g/2g – still enough to chat and make calls.
Finally, stay safe by avoiding unreliable Wi-Fi spots. Criminals may steal your mobile data and finances. Instead, be sure you have a personal source of connection.
How to Get Your First eSIM: Step-by-step Guide:
Check if your device is compatible. See this list of compatible devices. If your smartphone doesn’t work with eSIM, it may be a smartwatch, tablet, or laptop you travel with.
Visit the provider website. For example, Yesim offers a convenient shopping website and application. You’ll find all the available plans, trials, and discounts.
Choose your plan. United States virtual eSIM cards cover all the states by connecting to Verizon and T-Mobile. There are also pre-paid and unlimited plans for whole regions (Europe, North and South America, Asia, etc.) or even the whole world (140+ countries in Yesim’s Global plan).
Purchase and activate. eSIM carriers activate your data plan within official apps. You’ll need to scan the QR code and follow the guides to install the plan in our device’s settings.
Try the Best Apps to Pair with Your eSIM
Use the full power of mobile Internet for training and work. Pair the device with the most popular fitness apps: My Fitness Pal calorie counter, Strava for running/biking, and Apple Health / Fitbit to maintain your overall physical condition.
While you’re always online on the go, the technology uses travel software: online GPS, free Wi-Fi maps, travel places aggregators, emergency services, etc.
Whether you’re training, traveling, or balancing work and play, don’t worry about the Internet connection. Enjoy activities and explore new places instead of running to SIM shops and worrying about your digital safety.
In 2025, eSIM is the best technology for stress-free, unlimited connectivity across the world. Try it today with a unique promo code from Yesim. Enter the YESIMKEEPITSIMPELLE10 code and receive a 10% discount on your first eSIM purchase!
In the ever-evolving world of fitness, personalization has become the gold standard. From DNA-based diets to AI workout apps, we’re all chasing that sweet spot where effort meets efficiency. But what if the secret to better workouts isn’t just what or how you train—but when you train? Welcome to Chrono-Fitness, the cutting-edge approach to exercise that aligns your workouts with your body’s natural rhythm—your circadian rhythm.
Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com
⏰ What is Chrono-Fitness?
Chrono-Fitness is a form of circadian-based training that adapts your workout schedule to your body’s internal clock. This rhythm governs everything from your energy levels and hormone production to metabolism and sleep cycles. By syncing exercise with these natural patterns, Chrono-Fitness aims to help you:
Boost performance
Enhance recovery
Improve fat burning
Support hormonal balance
Reduce injury risk
Think of it as biohacking your workout calendar—no fancy tech required.
🧠 Why Does Timing Matter?
Our bodies are not static. They operate on a 24-hour internal cycle known as the circadian rhythm, influenced by light exposure, sleep, meal timing, and activity. Here’s how this rhythm impacts your fitness:
Morning (6 AM – 9 AM): Cortisol levels are high, giving you alertness and motivation. This is a great time for low- to moderate-intensity cardio, yoga, or stretching.
Late Morning to Early Afternoon (10 AM – 2 PM): Core body temperature begins to rise, improving muscle function and coordination—ideal for skill-based training or strength work.
Afternoon (3 PM – 6 PM): Peak strength, flexibility, and reaction time. This is often the best window for high-intensity workouts or heavy lifting.
Evening (7 PM – 9 PM): Melatonin begins to rise. Light stretching, walking, or restorative yoga can help ease into sleep.
Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com
Research shows that people tend to perform better in the late afternoon due to increased body temperature and blood flow, but everyone has a slightly different rhythm. The key is tuning into your own.
🧬 Chronotype: The Personal Side of Chrono-Fitness
Everyone’s circadian rhythm isn’t exactly the same. Some of us are early birds, others night owls—and most fall somewhere in between. This is known as your chronotype, and understanding it is crucial for customizing your training schedule.
Larks (Morning people): Best suited to training early in the day.
Owls (Night people): Perform better in the late afternoon or evening.
Third birds (In-betweeners): Have more flexibility, peaking in mid-morning or mid-afternoon.
Apps like Rise, Timeshifter, or even sleep trackers from Whoop or Oura can help you identify your chronotype and monitor your body’s rhythms over time.
🏋️♀️ Sample Chrono-Fitness Plan
Here’s a sample week broken down by time-based training focus:
Day
Morning
Afternoon
Evening
Monday
Light cardio + mobility
Strength training
Breathwork + foam rolling
Tuesday
Yoga
HIIT
Short walk + stretching
Wednesday
Rest or light cardio
Core work + balance drills
Meditation
Thursday
Brisk walk or jog
Powerlifting or CrossFit
Cold shower + journaling
Friday
Pilates or bodyweight flow
Circuit training
Early dinner + sleep prep
Saturday
Rest
Group sport or hike
Movie night
Sunday
Mobility work
Sauna or active recovery
Digital detox
Adjust this based on your chronotype and personal goals.
💡 Tips to Start Your Chrono-Fitness Journey
Track your energy: Keep a journal or use a tracker to log how you feel at different times of the day.
Experiment: Try the same workout at different times and compare your performance and mood.
Listen to your body: If a 5 AM workout leaves you drained, it’s probably not your rhythm.
Avoid extremes: Overtraining late at night can disrupt sleep, while fasting workouts in the morning may be counterproductive for some.
Stay consistent: Your body loves routine. Sync your workouts, meals, and sleep for best results.
Chrono-Fitness is not a gimmick—it’s a science-backed method that’s slowly making its way from elite athlete programs to everyday routines. As wearable tech continues to evolve and more research emerges, tailoring your workouts to your circadian rhythm might just be the edge you’ve been missing.
If you’re chasing performance, longevity, or just more enjoyable workouts, it’s time to start asking not just how or why—but when.
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
