‘Like most guys in their mid 40s, career and family were the priority over health and fitness.
Opex has provided me the customized structure to work toward those goals around my life and not the other way around.’
Are you unsure of how to fit it all in? Let us figure it out for you.
✏️ Here are some resources I use all the time, for my own brand and for my clients. ⠀
📸 Awesome (and free) stock photos from @unsplash
You should definitely get a pro to photograph your gym and your people, but for things like food, lifestyle and nature, Unsplash is the MVP, and you're free to use the shots as you please. ⠀
This sharing economy 🙏❤️⠀
🐄 Printing business cards? ⠀
The best cards I've ever seen come from the UK, by way of @moo
If you're charging a premium price for training, you need to think premium when handing people your cards.⠀
😍 Social media inspo and news⠀
Stay in the loop on what's new on Instagram with @latermedia
- I visit their blog once a week to get inspiration and learn what's happening in the fast moving world of social media. ⠀
Go there, and choose 1 thing to do with your Instagram account today.⠀
😊 These resources (and many, many more) are at your disposal, so use them to your advantage and elevate you brand.⠀
What exactly is GOOD NUTRITION❓⠀
✅They all work ✅ ➡️ For the right person!⠀
➡️If after a meal (1 - 24 hours post meal) you feel:⠀
🤯Cloudy in the mind⠀
🥴Some sort of adverse feeling⠀
🎈Soft / softer in the belly⠀
Guess what, something in that meal is probably not good for you and you should reduce how often you consume it.
➡️If after a meal you feel⠀
Then that meal is probably helping you thrive and you should probably eat like that more regularly!⠀
🙋So what about all those popular ways to eat listed above? ⠀
They usually work for people who know what they want out of their nutrition, have experimented on their own body and found the best way FOR THEM!⠀
Remember that are no inherently 'bad' foods. What felt good for the guy at your work might not feel so good for you, and vice versa.⠀
Be your own experiment, take note of what you eat and how you feel after eating it, and then adjust what you eat accordingly. ⠀
Approach food with curiosity, skip the fads and find what works for you ✌️⠀
Matt always dropping big knowledge bombs 👊🏻👊🏻#Repost @coachmattconnolly
Coaching is a blend of art and science.
To me, science creates a framework of principles that allow us, as coaches, to be creative within.
Without a conceptual framework of YOUR coaching practice (as we're all different) it's not uncommon to see people chasing course after course, finding more tools and strategies, without the frameworks to implement them in a meaningful way (that was me). DNS, PRI, FRC, FMS, SFMA etc etc are all just tools to fit into a larger, consistent and principle-based framework.
The BIGGEST shift in my own coaching practice came when I spent time to create those principle-based frameworks, the strategies and tools are variable and flexible depending on the client but the principles remain the same.
Principles > Strategies > Tools
This is something I'm currently hammering into the coaches I mentor. I'll be opening up some spots in the coming next few months, if you want to get on the wait list DM me.
#integratedathlete #integratedperformance #coaching #artandscience
3 GREAT combos for long term health and fitness.
Another week, another opportunity to grow a little. Making progress can either be daunting and require a complete, sudden (and unrealistic) overhaul of your life, OR it can happen a little improvement at a time. ⠀
This week's goals for some of us at OPEX Western Sydney:⠀
🌟 Train a little harder⠀
🌟 Go to bed a little earlier⠀
🌟 Spend a little less time on your phone⠀
🌟 Spend a little more time with loved ones⠀
🌟 Read a little more⠀
🌟 Netflix a little less⠀
🌟 Eat a little bit better⠀
Little by little, big things start to happen! ⠀
Enjoy the week, don't forget to GROW 💪
EMOM x 24 (4 Sets)
1: 6-8 Seated Box Jumps (36”)
2: 150m Run
3: 15 Russian KBS (32kg)
4: 10 Ring Rows + 5 Inchworm Push-ups
5: 20s/side Plank Variations
6: 10 Cal Ski
Adapt or Die
This is the way the fitness world works. As a fitness practitioner if you don’t move ahead of the trends, you will die.
We need to move on from the high-intensity-for-all prescription. Most people don’t need it and for the wrong person it can likely be a detriment. To explore high intensity there are three musts.
1️⃣You need enough experience
2️⃣You need to be strong enough
3️⃣ Your nutrition, recovery habits, and stress management needs to be in check
As a whole @crossfitmystic
we have shifted away from high high intensity in most of our workouts. Second, we introduced a new program, Complete, that avoids it all together, and develops high quality strength, and aerobic capacity.
How you do anything, is how you do everything. That’s how we view lifestyle.
We want you to be present in every area of your life, not just on the gym floor.
We want you to be aware of your habits, your patterns, and your blind spots.
We want you to grow in awareness and thrive in life, and that starts with getting the basics right. ⠀
Soooo much amazing information in the #opexccp
course. Working my way through Program Design and already know I’m going to have to go back and review OPEX gain. #opexccpmarch2019cohort
. Becoming #iamopex
Had to do 19.5 by myself today but I had my little sidekick there to cheer me on 💪🏼 She knew just what to say when I started resting too long 😜
Time to get it!
1. Power snatch + hang snatch - working on full extension and getting under the bar (my knees don’t like reaching full extension cause my ankles and hips love to extend)
2. Clean pulls from blocks (knee height) and heels stay down - worked up to 120% of my clean, again, working that full “triple extension” (hips, knees, ankles)
3A. Incline Prone T’s - working that mid and low trap and rhomboid strength. 2 sec hold at the end of contraction to really get those guys working!
3B. Glute bridge KB bench press - wrist and shoulder stability and triceps working with a 2 sec hold
4A. Chinese planks - this positioning wasn’t the best, ideally you have it more on the lumbar/sacrum area to force posterior tilt and contraction of the anterior core (I was shaking like a leaf on 3 and 4 of these)
4B. Sorenson Hold - working the opposite side posterior chain endurance
4C. Skullcrushers - triceps hypertrophy is the goal here.
You might see a trend here of what I need work on 😂
If you want to incorporate any of these lifts into your functional training or body composition training, leave a comment or shoot me a message to see how they would best be incorporated. #iamopex #olympicweightlifting #snatch #pull #trainer #coach #upgradeyourtraining #wizardofboz
@mischaatc @opexnorthscottsdale @lifetime.life @lifetime.alpha
Spring is here! It's official. That means it's time to bust out the grills, fill out the propane tanks and make ready the skewers!
this week has a Moroccan flavor to it. This is a great meal to pair with some grilled veggies and rice (or quinoa).
With flavors of garlic, cumin and cinnamon swirling through each amazing little piece, you'll be glad that you took a few minutes to get these on the grill.
These are great to prep for a few meals for the week or just to have as a killer dinner Saturday night with some friends!
Remember, healthy eating doesn't have to be boring or hard. Just find an idea or two that sounds good and give it a shot. Sometimes it takes some trail and error, but that's how you improve the dish for the next time!
As always the link to this recipe can be found by going to our profile, tapping on the linkin.bio link, then tapping on this photo! Enjoy a little test of Morocco!
#foodfriday #opexsantabarbara #opexfitness #iamopex #weareopex #foodie #instafood #delicious #yummy #foodstagram #healthy #dinner #tasty #fresh #hungry #cooking #fitness #foodlover
If shoulder injuries are common place within your sport, perhaps from impact, compromising positions or overuse, then watch the following video. (Full video link in bio). Alongside @opextribewirral
on site sport therapist @kristianweaver_
we have complied a list of injury prevention strategies that you can begin adding into your training.
Take a look, if you have any questions, please feel free to comment or message either us with further enquiries.
Do you find yourself just climbing through the week, waiting for the weekend?
If that’s you, sounds like you need a change! Understanding the benefits of not only movement but also l a healthy lifestyle is key to...
✨H A P P I N E S S✨
Message us today to schedule your consultation☀️
Thrusters and pull ups—not a big surprise here...week 5 of the Open is ending with a bang!
Chest to bar pull ups
This is going to be a very intense workout for most people-pregnant/post partum or not. One of the keys to remember is controlling the intensity and breathing—especially if you are pregnant. You should be able to speak at any point during this workout.
Remember risk vs reward on these two movements. There are plenty of modifications for these that will allow the same stimulus without compromising form and managing symptoms. 👉🏻Thrusters—if you are still comfortable doing thrusters, consider taking the bar from rack to avoid a bad bar path. Substitutions include dumbbell thrusters, medball thrusters, dumbbell or barbell front squats if you are not comfortable going overhead due to abdominal pressure, box squats...
👉🏻Chest to bar—chest to bar while further along in pregnancy can create a lot of abdominal pressure because it’s such a dynamic movmement. Scales include regular kipping pull ups, strict pull ups, jumping chest to bar or chin over bar if you are clear for jumping and it’s still comfortable, ring rows, lat pull downs, banded face pulls, dumbbell or barbell rows. Please check for coning before attempting this volume of pull-ups—it’s 105 if you do all of them!!! Any questions—don’t hesitate to ask! #pregnancyandpostpartumathleticism #pregnancyandpostpartum #pregnancyandpostpartumathleticismcoach #pregnancyandpostpartumathlete #opexfitness #opexfit #iamopex #weareopex #pullups #thrusters
After a nice blood flow focused spin on the bike yesterday, back after it today!
Day 3 is:
1. Clean - getting proper practice helps reinforce positions in this competition lift (fun fact, my power clean has been higher than my “squat” clean for forever... really excited to switch that up I hope!)
2. Front squat + jerk - helps reinforce the drive and Strengthen the dip into overhead
3. Front squat - only way to get a stronger clean is get stronger legs and positions... 4. Snatch grip Romanian Deadlift - reinforce that tight upper back and postural stability. I used straps here because I was going off my back squat percentage. It was rough to say the least.
@opexnorthscottsdale @mischaatc @lifetime.life @lifetime.alpha #IAMOPEX #olympicweightlifting #squat #clean #jerk #USAW #virtuosity #knowledge #Alpha
Leave me a comment if you have any questions or comments!
Results, Relationships, Fun….In that order!
Join a gym because you want to make a change in your life and you are tired of having plateaued progress.
Join a gym because you want to commit to long term success and not just a quick fix that “fun”
Join a gym because you want proper coaching, progressions, and RESULTS from a professional.
At OPEX Morgantown we have our priorities in line
1. We have to produce results.
2. You will meet some awesome people while doing so.
3. You have the most fun when work is done, results are shown, and people are there to encourage you!
yoυ cannoт conтrol тнe cιrcυмѕтanceѕ oғ yoυr lιғe. yoυ can only conтrol yoυr reacтιon тo тнeм.
Sh*t happens. I get it. But are you going to CHOOSE to let it derail you or will you CHOOSE to persevere?
You are allowed to have bad days. You are allowed to have moments of frustration, anger and disappointment. A friend once told me ‘give yourself GRACE’ and that really stuck with me. So, you as well, must give yourself grace.
But... You are NOT allowed to use these moments as an excuse. You are NOT allowed to unpack and live in that bad space.
If you have a shitty day of eating. If you had a shitty workout. If everything that could go wrong DID, you must keep moving forward.
Making it through the difficult times is what changes you, it’s what progresses you as a human. 9 times out of 10 I find myself looking back at some of the most difficult moments of my life feeling thankful for them.
Tough times happen. You ALWAYS have a choice. What will you decide? It’s that choice that defines you.🌾
1️⃣ We are NOT group training….
We do not run classes and not everyone does the same workout.
We ARE evolved personal training that puts an emphasis on providing a community atmosphere that is fun.
2️⃣ We are NOT templated….
We do not give out templated programs or diet plans to save time or to look fancy.
We ARE an individualized model. Everything we do for our clients is personalized for them and them only. No 2 people are the same, so no 2 training plans will be the same!
3️⃣ We are not a mass market gym…
We do not want to run an extremely lost cost, low retention, and low attendance facility.
We ARE differentiated. We are the Apple and Tesla of the fitness industry. We have a unique set of values that we hold true to.
4️⃣ We are NOT a quick fix.
You will never see us running 6-week challenges, bio-hacks, or flab to fab in 10 days.
➡️ We ARE focused on longevity of fitness and health.
➡️ WE ARE OPEX! 💪🏼 #opexfitnesstoronto
#opex #tribe #weareopex #iamopex #healthybody #movedaily #lifestyle #futureoffitness #consult #coach #coachnottrainer #fitness #torontolife #torontohealth #torontofitness
If only I knew then what I know now! I raced long course Triathlon (Ironman) and above for several years. My training consisted of hours of grind on the bike in the pool and on the trails.
I reached a point where I needed change. I found Strength training through Crossfit.
What I use with my triathlete clients is the strength continuum. First we build Absolute strength through compound lifts.
Then Speed Strength through Olympic lifting and then speed work through various styles of Energy System training.
What this does is it gives the client the strength(sounds obvious right) With strength we can produce force and power (e.g think bike/hills/TT) with strength and power it gives us the ability to tap into energy system work and push ourselves through different levels. With this we can get the clients working on increasing there ability to process lactic and become more efficient in a aerobic and anaerobic state.
Anyway some good for thought I used a Assault Bike to substitute half my Marathon training last year for London and in the process ran my first Marathon (I’ve run 22) without hitting the wall! #training #fitness #triathlon #ironman #crossfit #swimming #personaltrainer #london #energysystem #anaerobic #aerobic #iamopex #opexfitness
Can you relate❓⠀
You join a gym because the tough workouts look good, the people on Instagram are in great shape and everyone's having a great time. ⠀
You kill yourself every day, drowning in sweat puddles and proudly field the weird looks from co-workers because you can't walk properly #sorelife
You make some friends, you have a good laugh and you start chatting before, during and after class. ⠀
Then 3 months pass and you go, wait a minute, I haven't gotten any of the results I wanted, even though I'm working by butt off⁉️⠀
You're having a good time. You've made good friends. The vibe's good, but the progress has stalled and there's no sign of change in the future. ⠀
What do you do? You stick around for the social life. After all, it's fun to go somewhere and hang out with people. ⠀
But that's not why you joined. ⠀
We've been there, and it was fun in the short term. But we don't train for fun, and we're pretty sure you don't either. We train for results. And we coach for results, first and foremost.⠀
We've got our priorities straight:⠀
1️⃣ We have to get you results. Guaranteed. ⠀
2️⃣ The people that train here are awesome. You'll make friends, you'll push each other, you'll grow together. Your coach will be there for you and help you grow in and out of the gym.⠀
3️⃣ Those same awesome people don't take themselves too seriously. You'll laugh, you'll dance between sets, you'll have a blast. Fun feels best when the hard work is done. ⠀
📣 REAL TALK: That's the order our priorities are in. If people are having fun but not getting results, something's wrong. If you think you can't have results AND fun, maybe it's time to make a change. ⠀
I am so grateful for my health and the ability to use my fitness in and out of the gym.
This past Saturday was amazing. Got to spend time with the people I love the most, celebrate my mom’s life ( @therealbarbdowney
), with 100 of our closest friends, and just take it easy for a few days.
I’m extremely grateful for my coach @coach_michael_bann
and our friendship that has developed over the past 4 years. This is exactly the type of relationship I strive for with each and every one of my fitness clients.
Don’t mind the 13lb Power Clean PR that I had @ 275lbs while doing an impromptu “clean-off” with @coach_michael_bann
. Missed 282, but was close! .
Be grateful. Have purpose. And live the best life you can.
Here’s to many more active years.
#iamopex #opexfitness #opexsantabarbara #weareopex #fitness #fitnessmotivation
GOAL SETTING 🏆
We all have goals in different aspects of our life and specially around health, fitness, body composition and performance but do you know what your goal is? Is it realistic? Do you have a plan that will help you achieve that goal? Do you have a timeframe? Do you need professional help and guidance or can you do it yourself?
This are all questions I ask my clients when we go into our initial consultation, having a REALISTIC goal will help you stay motivated and focus on the process to achieve it.
My best advice to stay on track to achieve your goals is to have small goals within that big goal, focus on the process that will help you reach that goal and not the goal itself (fall in love with the process) and have a professional guide you and help you, don't try and do it yourself if you don't possess the tools or knowledge to achieve that goal.
Message me now and start taking action on your unique goals.
#goals #health #lifestyle #cfopen #strength #individualprogramdesign #opexfit #teachlearnmovecreate #remotecoach #power #lift #fitness #fitnessleeds #leeds #move #iamopex #functionalbodybuilding #professionalcoach
Day 2 in the books:
Power snatch from power position - also written as high hang power snatch (pockets @coach.andrew.garritson
) this encourages strong hip/leg drive and quick under the bar.
Jerk +recovery + split squat - I’m guessing @mischaatc
things my oh stability sucks and is making me hold it in unique and fun ways.
Behind the neck snatch grip press - stronger shoulders to press better and support more overhead. See above reasoning.
Supinated grip bent over rows with tempo - mid and low traps as well as rhomboids and spinal stability get lit up here.
Ghd negatives - see above plus stronger hams.
Not pictured farmers walks and
Death marches - endurance and strength in postural stability.
This is a fun journey and if you have any questions feel free to shoot me a DM.
? #weightlifting #jerk #trainer #strengthcoach #virtuosity
4 sets :45 Dbl KB FR Wall-Sit
I ended up snagging the leprechaun and the gold this weekend😜
I had a blast running my first and probably last 7k. No better person to have then my fiamce with short Corgi legs by my side😙 #runforrestrun
Motivation, ambition, energy, probably unicorns 🦄
𝙄𝙣 𝙛𝙞𝙩𝙣𝙚𝙨𝙨... we look at their max lifts and wonder how they are lifting 20 pounds more than us
We look at them doing muscle ups and get down on ourselves because we aren’t there yet
We look at their abs and think “but I have never looked like that”
𝙄𝙣 𝙡𝙞𝙛𝙚…. We look at them happily married and think “I’m still single”
We look at their flourishing career and think “I was just considering a part time job”
𝙄𝙣 𝙨𝙤𝙘𝙞𝙖𝙡 𝙢𝙚𝙙𝙞𝙖…. Dont get me started on this one. If you are lucky, people will be honest and post the hard, not always pretty stuff. But for most, its a highlight reel (and thats ok too!) In ourselves...
𝙒𝙝𝙚𝙧𝙚 𝙒𝙀 𝙐𝙨𝙚𝙙 𝙩𝙤 𝙗𝙚…
At one time in my life I could clean and jerk over 200#, I could string 10 muscle ups in the middle of workouts and had the ability to “black out” on the regular. I am DEFINITELY no longer there
AND THATS OK! We have to remember this
1️⃣Life changes happen, if you continue to live in the past you will never be able to progress as a human
2️⃣You are not them. Sure, maybe they can squat more than you but have they ever run a marathon? Do they walk 8+miles a day at work? What do you do that IS amazing and feels great and accomplished?
3️⃣ These things do not define you. Are you doing the best you can? Can you honestly say you have clear goals and are carefully following a very specific plan to reach those goals? GREAT! Thats all you can ask for!
Next time the comparison gremlin comes knocking, remember to stay in your own lane. You do you
Your program, built soley for you, based on your goals.
With a demanding and busy schedule for many of our clients, we are able to still maximise their time in the gym to assure their fitness and strength progresses for a lifetime.
If your spinning your wheels and struggling to build a lifestyle that consistently supports your health and fitness with a demanding and busy schedule, then book a free consult and allow our professional coaches to help you piece it together.