Fitness today has lost touch with long-term results and a deeper connection to why fitness is benefit Individual Design is the basis for everything we do here!
All of our clients start with an in depth Assessment process, to determine where they currently sit in fitness, mobility, nourishment, and lifestyle practices. We then take that information and craft a fully individualized training, nourishment and lifestyle plan with you, meeting every month to check in and reassess progress, put in play any changes in course, celebrate and victories. All of your
Operating as usual
10/20/2022
Are you a personal trainer that wants a more sustainable career that won’t leave you burnt out?
Are you tired of grinding out for a gym that doesn’t pay you what you deserve?
OPEX Baltimore is looking to hire full time and part time coaches, with varying opportunities depending on your experience level!
If you’ve got questions or believe you are ready to make the leap into a sustainable coaching career, send us a DM or email us at [email protected]
07/11/2022
If you answered No to any of these questions, it may be time to evaluate whether your fitness program really supports long-term health and sustainable fitness results.
For an assessment of your fitness levels and an individually-designed workout program, click the link in bio and learn more about OPEX Baltimore.
03/14/2022
High quality sleep is one of the most important lifestyle factors for making body composition changes, but for many, it's the most challenging to get right.
That's because so many habits in our modern lives can prevent you from getting a great nights sleep.
If you've been finding sleep elusive, consider these 8 things:
1️⃣ Inactivity: Are you moving your body daily (ideally getting outside in the sun)?
2️⃣ Coffee: Do you drink coffee in the day? Have you ever tried removing it?
3️⃣ Alcohol: While a glass of red might knock you out quickly, booze has a negative effect on sleep quality as your body works hard to metabolize it. Minimize alcohol for better sleep.
4️⃣ Stress: Laying in bed worrying about the day? Consider introducing stress management tactics like journalling and meditation.
5️⃣ Electronics: Minimize electronics in the 2 hours before bed to avoid the ""wake up"" signal from blue light.
6️⃣ Late night eating: Avoid eating 90 minutes prior to bed so you're not trying to digest and fall asleep at the same time.
7️⃣ Temperature: Our bodies need to cool down to fall asleep. High temperatures can make this process challenging, so if possible turn down the thermostat 2 degrees before bed and try to sleep in a cool, dark room.
8️⃣ Inconsistency: Keep consistent sleep and wake times as much as possible.
02/25/2022
Maybe, maybe not!
While learning how much protein, carbs, and fat are in your meals can be a beneficial tool to develop awareness, there are a few steps we'd recommend before deciding to track.
1️⃣ Start by simply learning quality sources of each macro! Knowing that chicken is a great source of protein, rice and veggies are carbs, and avocado is a fat will help you begin to create balanced meals.
2️⃣ Sit down to eat, chew slowly, and ditch the screens. Good food hygiene supports healthy digestion.
3️⃣ Micronutrients matter too! Opt for colorful vegetables at every meal and eat the rainbow throughout the day.
4️⃣ Rather than worrying about specific grams, just focus on including a source of protein at each meal. Protein is often the most under-eaten macro and is so important for muscle growth and repair, satiety, and metabolism.
5️⃣ Make sure you're eating your meals at consistent times. This will help regulate hunger signals and support your body's love of consistency!
The best nutrition program is a personalized one. That's why at OPEX Baltimore, your nutrition and exercise program will be tailored to you. Click the link in our bio to get started.
02/11/2022
Congrats to for passing her final floor coaching evaluation to become an Official Floor Coach. Claire has been working toward this for the past 7 months, and we couldn’t be happier to have her as part of our staff:)
11/27/2021
Small Business Saturday showcases local businesses and and their reflection of a sustainable community fueled by customer service and personal touches (might I say Individualized Approaches???😁)
Look around you, support your local businesses this weekend and always. Our towns and cities start looking a lot less friendly if they go away.
Also, local businesses, step up! Provide a service that is second to none, be different! If you become a commodity, you will lose to the bigger guy with more leverage!
06/30/2021
Here’s a brain buster for you!
Rarely do we prescribe counting Calories or Macros for new clients🤯
Why? Because there are more effective ways to move someone towards SUSTAINABLE health and fitness and they involve education on habits and mindfulness around their nourishment practice.
The jury is not out, IIFYM is lower order and a broken method for helping most people.
If you are diseased, over fat, unhealthy, and/or moving away from fitness, you likely didn’t arrive there overnight and you won’t “fix” it by counting your carbohydrate intake and judging yourself for “cheat meals.”
The world is ready for a better approach, an evolution of fitness and health coaching that doesn’t involve doing MORE and maxing out INTENSITY.
Maturation of the health and fitness landscape is coming.
And here are some of our most recent scans showing people moving toward more healthy states of being.
06/28/2021
Over 7 years ago, walked into the gym as a client. This weekend, we say goodbye and good luck to him as a coach, mentor, and good friend as he moves onto the next chapter of his life in Philly.
To say that Andrew has been formative to the current state of OPEX Baltimore, would be an understatement. His incredible teaching skills, abundance of knowledge, warm energy and kindness is everything you could want in a coach and a friend. We’re sad to see him go, but couldn’t be more excited for Andrew and his family as they embark on this new journey.
Thank you to everyone who came out to to celebrate this new beginning.
We love you Andrew! And wish you the best of luck from your OPEX Baltimore family. 💙
05/03/2021
Life is busy, we get it!⠀
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That’s why we’re committed to giving you the workout program that requires the least amount of time in the gym for the best results.⠀
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Your OPEX Baltimore Coach will: ⠀
➡️Help plan your week⠀
➡️Keep you consistent⠀
➡️Write workouts that don’t take forever to do⠀
➡️Hold you accountable⠀
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Ready to start the best program for the busiest people? Click the link in our bio and stop wasting time!
04/23/2021
Just personalized fitness, designed to fit your lifestyle. Sustainable for today, tomorrow, and for the rest of your life.
And guess what? That looks different for every individual who walks through our doors. There's no one way of doing things here, only what works for you.
Ready to experience fitness for life?
Click the link in our bio to get started today.
03/26/2021
Coach observing as Jim plans out the weights for his heavy deadlift sets.
At OPEX Baltimore, we strive to push people towards becoming autonomous in physical expression rather than dependent fitness relationships that often occurs in other gyms. We teach you how to exercise properly, give you the confidence to decide your own challenging weights, and coach you every step of the way towards achieving your goals.
You already have the tools inside of you. We’re just here to help guide you along the way towards living a really large life, free of injury and full of improved movement for your daily life needs, now and in the future.
01/22/2021
OPEX Baltimore store is open!
Click the link in our bio to snag all of your OPEX Baltimore gear for the year!
Is there a better way to start the weekend than with an attempt at a Turkish Getup while balancing a shoe?
Each month, our OPEX Baltimore Coaches are going to be challenging you with a new movement, lifestyle change, mindfulness activity, and many more to try out. These are meant to be fun, new, challenging AND of course will teach you skills to carry with you for life.
This month’s challenge: The Turkish Getup
This complex, full-body move emphasizes balance, coordination, mobility, strength, and stability. It’s a multi-step movement that targets nearly every major muscle group, while also working the smaller stabilizing muscles. It’s a true total body challenge.
Tips: Notice how Coach Andrew maintains his strong and stable form throughout the movement, engaging his hamstrings, glutes, core, shoulders, with his eyes on the shoe as he slowly works through each of the steps.
This may look difficult, but we believe everyone has the ability to do it. Try it out and make sure to tag us on your reps!
01/08/2021
Happy New Year from the coaches at OPEX Baltimore! We wanted to take a moment to reintroduce ourselves as we embark on this new year.
– owner, coach, leader, fitness and wellness guru. You’ve got questions, he’s got answers, to EVERYTHING.
– coach, teacher, strongman, extraordinaire. You’re unsure of what to do or where to start, he will lead you down the path to injury-free excellence.
– intern, hypewoman, weightlifter, enough southern charm for all of Charm City. You want to feel good, look good, live good, she's soaking up all the knowledge she can from and so she can help you do just that.
OPEX Baltimore South is fitness, nutrition coaching, and lifestyle design created and developed for you and you only.
We don't use templates; we design just for you.
We don't categorize; we assess and listen.
We don't scale a general " " so that you can do it; your workout is made just for you.
We don't charge extra for nutrition and lifestyle coaching; everything is included.
Click the link in our bio to sign up for a free consult and experience the difference that personalized fitness can make in your life.
09/09/2020
Does your company offer an actual wellness program or a patchwork of feel-good options?
09/02/2020
What is Intermittent Fasting?
OPEX Baltimore | South | 3 Types of Intermittent Fasting Intermittent fasting is very much in vogue. Its benefits have been heralded as a new weight loss miracle, a way to focus become more focused during the day, and even the cure for societal obesity. ...
08/21/2020
What is an athlete?
New blog post written by Coach Adam.
OPEX Baltimore | South | What is an athlete? The dictionary definition of “athlete” is: a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina. Under this definition, everyone who’s...
08/07/2020
When you join OPEX Baltimore South, you’re not just signing up to access a room of exercise equipment. You’re hiring a coach.⠀
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Here’s six big reasons why everyone needs a coach:⠀
1. You want an honest assessment of your capabilities⠀
2. You want help aligning your nutrition, behavior, and exercise⠀
3. You’re ready to stop guessing how to train for your goals⠀
4. You want someone to support, challenge, and educate you⠀
5. You’re busy and need training to be efficient and effective⠀
6. You want your fitness to enhance your life⠀
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Show your coach some love and tag them in the comments!
@ OPEX Baltimore South
08/02/2020
What does fitness mean to you? Leave us a comment! @ OPEX Baltimore South
08/01/2020
Want to know more about why you need dietary fat, the best types to eat, and what foods to prioritize?
Find out more by clicking the link in the bio and signing up for a free consult.
@ OPEX Baltimore South
07/27/2020
OPEX Baltimore South programming doesn’t stop with your workout–our coaches maximize the other 23 hours in your day so your nutrition, lifestyle, training and mindset are all aligned with your goals. Results, relationships and fun–you can have it all in one gym!
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07/04/2020
That’s a look of pride and satisfaction with the beacon of sanity I have been putting into the Baltimore fitness universe for some time.
Pride in my clients, who persevered through unprecedented circumstances the past 3 months.
Pride that they were able to make fitness work for them (with some guidance from me) without a gym.
Pride that in fitness means not being dependent on a facility in order to make fitness your own and a part of your healthy lifestyle.
The following Body Composition data shows that my clients not only survived but thrived. Adding lean mass and losing body fat in many cases, or at the very least maintaining their current positions...it’s pretty awesome.
Kudos to those of you out there who found your way with or without help the past 3 months. And if you want a little help finding your way through this madness, I’ve got a spot for you, reach out! @ OPEX Baltimore South
06/27/2020
Can’t lose weight in a pandemic? I keep hearing about the COVID +19lbs of body fat gain??? How about our clients that lost weight during the quarantine... in this case +19lbs of body fat loss🤩
Rhythm is important and there's nothing more important than sleep for having a healthy rhythm. Going to bed and getting up at the same time every day (including the weekends) is one of the best things you can do to optimize your sleep and your life.
Rhythm is incredibly important in daily life, and one of the best things you can do for yourself and your rhythm on every level is simply getting some sun exposure. It can help your mood, your sleep, your sense of control, your mental acuity and even your appetite.
Best time to do it is between 10 am and 3 pm when the sun is high in the sky and you're far from sleeping and active.
The short story of how I found out about the power that proper breathing can give a person.
The evolution of personal training starts with assessing where you are right now...
Just riffing on the topic of and what I reccomend to most people who ask about it.
A little insight into our intake questions with new clients. Gotta ask questions in order to make the best program for YOU!
05/18/2020
Judging yourself is a powerful force that can stop you from adopting new healthy behaviors. And stopping yourself from self-judgment can be hard to say the least. But the process gets easier if you set yourself on the right path.
OPEX Baltimore | South | Trashing Your Judgments: 1-2-3 Fitness is a habit -- a series of habits, actually -- and building new habits is difficult for many of us. One of the things that stand in the way is self-judgment. When we place judgments on ...
04/13/2020
One benefit of more time spent at home is the opportunity to enjoy home cooked meals!⠀
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Home cooking is such an important skill for healthy eating. It’s a great way to improve food quality, starts the digestive process, and creates a love and respect for nutritious foods.⠀
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Some pro tips to make cooking at home an enjoyable and rewarding experience include:⠀
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➡️Clean + Organize - keep your kitchen tidy and know what’s at the back of your pantry!⠀
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➡️Stock the Basics - oils, spices, herbs, grains, and baking essentials will give you a great base to add fresh ingredients to⠀
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➡️Plan Ahead - spend time on the weekend and jot down a weekly menu⠀
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➡️Cook Extra - if you’re cooking dinner double the portion and eat leftovers for lunch⠀
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➡️Start Simple - new to cooking? Start with a simple omelette, roast some veggies, or get grilling ⠀
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➡️Cook Foods You Enjoy - cook fresh and delicious foods you love, not just foods you think you ‘should’ eat⠀
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➡️Make It Social - bring the family into the kitchen and cook together⠀
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➡️Plant a Garden - a home herb garden is a fun project that will pay flavor dividends for years to come⠀
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➡️Connect to Your Culture - cook a traditional recipe the pays homage to your cultural roots⠀
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➡️Slow Down - you can’t rush home cooking! Take your time and enjoy the process⠀
We take the guess worX out of health and fitness.
Text (410) 929-5520 and live an inspired life through fitness.
03/25/2020
Rhythm. Sleep. Food. Movement.
Gyms Across Maryland Are Closed Due To The Coronavirus Pandemic. How Some Trainers Are Helping Clients Trainers across the Baltimore area are still hard at work even after all gyms in Maryland were forced to close last Monday at the direction of Gov. Larry Hogan's executive order to prevent the spread of the coronavirus.
Coach Sean’s appearance on WJZ with some tips to stay healthy and find rhythm at home during the COVID19 pandemic.
03/24/2020
Talking about wellness during a lockdown on a WJZ interview tonight at 7 pm!
03/20/2020
Friday Facts from the W.H.O. Myth Busters page on COVID-19!
@ OPEX Baltimore South
02/20/2020
OPEX Baltimore South is fitness, nutrition coaching, and lifestyle design created and developed for you and you only.
We don't use templates; we design just for you.
We don't categorize; we assess and listen.
We don't scale a general " " so that you can do it; your workout is made just for you.
We don't charge extra for nutrition and lifestyle coaching; everything is included.
Come experience the difference that personalized fitness can make in your life by going to our page and signing up for a free consult.
02/13/2020
It’s all too easy to let sugar cravings get the best of you, especially around the holidays.⠀
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But a diet high in sugar is not connected to longevity, feeling great, or looking great!⠀
All of our clients start with an in depth Assessment process, to determine where they currently sit in fitness, mobility, nourishment, and lifestyle practices.
We then take that information and craft a fully personalized training, nourishment and lifestyle plan with you, meeting every month to check in and re-assess progress, put in play any changes in course, and celebrate victories.
All of your workouts are coached by one of our highly trained professional coaches, so no worries there, we keep an eye on you!
Come check us out, you won't be sorry:)
| Monday | 6am - 7:30am |
| 4:45pm - 7:30pm | |
| Tuesday | 4:45pm - 7:30pm |
| Wednesday | 6am - 7:30am |
| 4:45pm - 7:30pm | |
| Thursday | 4:45pm - 8pm |
| Friday | 6am - 7:30am |
| 4:45pm - 7pm | |
| Saturday | 9am - 12pm |
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