09/02/2021
Every OPEX fitness program starts with an assessment and consultation to personalize your journey.
Before you begin training in an OPEX gym you undergo a comprehensive Body, Move, Work assessment to determine what the program will be.
In Body we look at bodyfat, muscle mass, weight, and water content.
In Move we dive into you mobility, flexibility, and strength.
And in Work we put you through 10 minute aerobic test to set a baseline.
Given these results we can customize workouts to not only match your current ability but take you where you want to go in fitness with a plan.
09/01/2021
How much you need to eat to support your fitness goals depends on a number of factors! Understanding how your body burns energy throughout the day is a helpful starting point.
š„ Basal Metabolic Rate - The calories that your body burns at rest, necessary to support proper functioning. Your BMR is surprisingly high, often accounting for around 70% of total energy expenditure.
š„ Thermic Effect of Food - It takes energy to digest the food you eat. This is known as TEF and is normally around 10% of your BMR.
š„ Non-Exercise Activity Thermogenesis - NEAT is the reason we emphasize the importance of being active throughout the day, and this number will vary depending on how much you walk, fidget, and move outside the gym. It can be as high as 15% of your energy expenditure.
š„ Exercise Energy Expenditure - While exercise is what everyone turns to when they want to burn calories, it actually makes up a very small amount of total energy expenditure (5-10%, with the exception of athletes engaged in a lot of high intensity training).
What lessons can you take from this knowledge? Your body needs a certain amount of calories to survive, daily activity matters, and while exercise only makes up a small amount of energy expenditure, it does have incredible benefits such as building lean mass, supporting healthy hormones and metabolism, and increasing immunity.
For some help understanding the quantity and quality of nutrition that will support your goals, find an OPEX Gym near you.
08/31/2021
Get outside today and get some sun! āļø
One of the simplest ways we can increase immune function, mood, neurological health and digestive health, is by getting exposure to direct sunlight every day.ā
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āļø Take 5-20 minute mid day walk break between 11am-3pmā
āļø If possible take your lunch outsideā
āļø Ditch your shirt and long pants and get sun on your skin (in appropriate doses)ā if you are indoors sit shirtless by your window. āļø Take your rower or bike outsideā
Take advantage of one of natureās free supplements: sunshine! āļø
08/30/2021
It is well known that when training in the gym, we must have a solid foundation of quality movement before we can move to more complex or heavier exercises. ā£
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We take this same approach to nutrition.ā£
Rather than skipping ahead to macros and supplements, we honor the basics first.
From eating your veggies to drinking enough water to properly chewing your food, all of these small steps add up to a massive difference (and don't require you to weigh and measure everything you eat!).
Sure, there's a time and place for some people to track macros, but OPEX Coaches look at these 10 areas first.
Ready to nail the basics and reap the benefits? Find an OPEX Gym near you.
08/27/2021
Your health is your greatest asset.ā And healthcare starts with prevention.
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Your physical body has to be nurtured so that you can make the most out of your life, whether that means showing up for your family, reaching your career goals, or having the energy to adventure.ā
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Your most valuable possession shouldnāt be trusted to just anyone and deserves more than a one-size-fits-all approach.ā You wouldn't accept a one-size-fits-all approach from your doctor, and the same should be true for your preventative healthcare providerāyour coach!
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Put your health in the hands of an expert coachāone who assesses you and tailors your program to meet your individual needs and goals.ā
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Donāt settle for anything less.ā
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Find an OPEX Gym near you and receive your personalized exercise, lifestyle and nutrition program.
08/26/2021
OPEX Coaches take the time to prescribe individual workouts based on where the client is currently at, and their goals. There is intention behind every exercise and movement.
āāIntention behind every movement is crucial to reach your goals. ā
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Intention + Exercise = Dose Responseā
08/25/2021
Fitness is the best comprehensive health insurance on the market.ā
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By investing in a coach at an OPEX Gym, youāre setting yourself up for: ā
ā”ļø Better stress management and reduced risk of depressionā
ā”ļø Stronger bones and musclesā
ā”ļø Reduced risk of some cancersā
ā”ļø Reduced risk of heart diseasesā
ā”ļø Stable blood sugar and insulin levelsā
ā”ļø Improved cognition ā
ā”ļø Better sleepā
ā”ļø Better libido and relationshipsā
ā”ļø Longevity and independenceā
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Focus on your fitness now and youāll reap the benefits for a lifetime!ā
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Find an OPEX Gym near you.
08/24/2021
Letās face it, we humans are social creatures. Even the most perfect, personalized fitness program falls short without a supportive network. Itās our communities that bring OPEX Gyms to life and create a fun environment for you to thrive in.
Smile High Club
08/23/2021
Progress in the fitness world is typically measured by lifting heavier, losing pounds or running faster.
At OPEX Gyms, we look beyond just the barbell, the scale and the timer when tracking progress.
Every one of the individuals who trains in our gyms has unique values, goals, and purposes in life, so it makes sense that progress means something different to each one of them.
Whether it's getting 30 minutes more sleep, hiking without getting winded, clearer skin, or better focus at work, all of these lifestyle changes are incredible measures of progress that have the power to change the trajectory of your life!
Let us know in the comments below. What does progress mean to you?
08/20/2021
You donāt need to workout in the gym for an hour every day to stay healthy. You just need to get outside and get active!ā
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Here are a few ideas to increase daily movement:ā
ā”ļø Take a few 10-15 minutes walks throughout the dayā (we like to start/finish days with walks and schedule them for after meals)
ā”ļø Take the stairs instead of the elevatorā
ā”ļø Park further awayā
ā”ļø Schedule walking meetings or take calls while strolling
ā”ļø Check out YouTube for accessible at-home yoga flows
ā”ļø Spend 10-15 minutes doing a cooldown walk or bike if you do go to the gym
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Pick one from this list and make it a habit! Itās actually pretty simple to add a bit of movement to your day.ā
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Tag an accountability buddy in the comments and get moving! šāāļøā
08/19/2021
Prioritizing your health and fitness is key to a healthy life. The team at CDA said it best ā”ļø We want longevity!
Exercise intention matters.
We're not in this to win points, trophies, and handclaps.
We want Longevity!
If you don't use it, you will lose it. Back, hips, knees, core, shoulders. Higher-order fitness looks like skill-based movement practice you can sustain.
08/18/2021
Making healthy habits obvious, attractive, easy, and satisfying will make your habits easier to stick with.ā
Let's say you want to drink more water.
OBVIOUS - set a glass of water on your counter so it's the first thing you see in the morning
ATTRACTIVE - buy a reusable water bottle in a fun color or consider adding citrus or berries to keep it fun
EASY - keep a pitcher in the refrigerator or even invest in a filter tap and carry your bottle everywhere
SATISFYING - track your compliance in CoachRx or other habit tracking apps and enjoy the feeling of ticking it off every day
When setting habits, hold on to what is feasible inside your regular routine and do it everyday. Build on your routine with small, repeatable efforts.ā
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Youāve heard us say this a lot, and weāll keep saying it ā”ļø Success is the sum of small efforts, repeated every day.
08/26/2021
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