06 Jul
Blog

A Better Approach for the Novice Athlete Than “I saw it on Instagram”

Yes, there are a lot of fit looking people who love to post sexy looking fitness moves all over social media, and most of them don't come with an attempt not to try this at home unless they have a disclaimer.

Coach to the wriggling client: "What are you doing?"

Client: "I'm not sure. I just saw it on Instagram."

(Common sigh among the coaches all around).

Yes, there are a lot of fit looking people who love to post sexy looking fitness moves all over social media, and most of them don't come with an attempt not to try this at home unless they have a disclaimer.

Continue reading

01 Jul
Blog

A Better Approach for the Novice Athlete Than “I saw it on Instagram”

Yes, there are a lot of fit looking people who love to post sexy looking fitness moves on social media and most of them don't come with an attempt away from home unless they have a disclaimer.

Coach to the struggling client: "What are you doing?"

Client: "I'm not sure. I just saw it on Instagram."

(Common sigh among the coaches all around).

Yes, there are a lot of fit looking people who love to post sexy looking fitness moves on social media and most of them don't come with an attempt away from home unless they have a disclaimer.

Continue reading

16 Mar
Blog

Embrace A Long-term, 3 Step Approach To Pain-free Fitness

After more than 11 years of coaching, I've learned that pretty much every single person who shows up to train with me is in pain.

Pain is something we can all relate to. For some, it is an emotionally rooted pain, and for the vast majority of adults, there is some amount of physical pain to deal with every day.

As a trainer, it can be tempting to want to resolve this pain by writing the perfect exercise program. The OPEX Coaching Certificate Program (CCP) gave me another idea. The training program is only a small part of helping your clients live without pain.

Change your mindset

Most people are impatient and want results right now. This is why people try muscle ups when they can't even do a rigorous chest-to-bar pull-up (CTB). It is not your fault.

We have all been told we can::

Unfortunately, the road to greater fitness and less pain is slow.

The key is helping our clients change their mindset to take a long-term, patient approach to fitness and pain-free living.

Here are three steps that you may not have considered to change your mindset and stop feeling pain in the long run.

Step 1: Many people don't know where they are.

"Meet them where they are," says OPEX CEO Carl Hardwick, a man with nearly 20 years of coaching experience, often.

The basic idea is to learn as much as you can about your customers::

Then you can design an effective program for them that takes their entire life into account and ultimately "hits them where they are" in all areas of their life..

However, one of the problems with this is that many people don't know where they are. They don't even know what they are trying to achieve with training.

Somewhere along the way, they decided it sounded like a cool idea to snap a muscle and learn. However, some clients have ignored the fact that they can't put their hands over their head without straightening their spine (or maybe they don't even realize it is) and that they experience physical pain every time they snap to have.

This person keeps trying to slide a square pin into a round hole – talk about pain!

Others set arbitrary goals without really thinking about what it will take to achieve them. Have you ever had a client say she wants to lose 20 pounds and pull herself up, but her actions are inconsistent with her goal?

She never sticks to the homework you gave her and keeps admitting her Taco Bell addiction. As a coach, it is frustrating to see this person fail all the time, and it is even more frustrating to be the person who feels like a failure.

Much of the weeding out of this emotional and physical pain is based on awareness.

Helping clients find what they want – their intention or why – is the first step in uncovering, processing, and eliminating their emotional and physical pain, said Firass El Fateh, owner of OPEX Abbotsford, British Columbia.

You have to: "Dig really deep with your exact reason for this whole thing," said El Fateh. This starts on the first day. “It's about setting expectations from the start at the first consultation. Go over the assessment together and give the customer a clear picture of where they physically stand, ”he added.

Emotionally, if customers are honest about what they really want to sacrifice, it is more likely that they will B. Lose 50 pounds, shed emotional baggage, and work to fix your problem.

In practice, a thorough assessment can help your customers understand their limitations.

  • For exampleIf your client knows they haven't passed a shoulder flexion test, they're more likely to respect the fact that going over their head with a barbell is not yet a good idea. Maybe it's even why they're always in pain. From there, you can determine a path that will help them correct this weakness and avoid pain.

Changing mindset begins with being aware of what is causing the emotional pain and physical pain and understanding what they are trying to achieve.

Step 2: the beauty of simplicity

Remember the elementary school saying: keep it simple, stupid (KISS)?

As trainers, we always try to reinvent the wheel to get people interested and demonstrate our knowledge. Another lesson I learned from the OPEX CCP was the beauty of simplicity.

This leads, as Hardwick calls them, to the "Basic Lifestyle Guidelines (BLGs)".

Put simply, "Start with the lifestyle," Hardwick said.

The first thing to do is look at what the person did for fitness and whether they made "a series of inappropriate (for them) contractions and movements," Hardwick said.

Take a look at what they are doing during the other 23 hours of the day. How are your sleep hygiene, nutritional hygiene and stress levels? Teach them how this contributes to their pain, lack of recovery and fatigue, Hardwick added.

"If the client is not sleeping well, drinking enough water and getting enough sun, there is no point in delving into the part of the program design," added El Fateh.

In addition to sleep, stress, sunlight, diet, and other basic lifestyle guidelines, Hardwick asks trainers to consider how many steps the person is taking each day, how much water they are drinking, and what type of bowel movements they are having.

As OPEX founder James Fitzgerald put it, if you are not comfortable talking to your customers about their poop, you are missing out. "It's an undeniable barometer of health … you need to talk to your customers about it," he said.

"Identify the lowest hanging fruit living habits," Hardwick said, "and tackle them before you go to the trouble of writing a fancy exercise program that will promise the world to your client."

Step 3: teach them why.

Anyone can teach someone to squat, push, hinge, and pull. In order for people to be on board on a long-term path to better health and pain-free life, they need to understand why they are doing what they are doing. This encourages all-important buy-in, Hardwick explained.

"It has to start with the ability to train our customers," said Hardwick, not just through "principles and science," but also through your own and other customers' experiences.

El Fateh agrees. Once his clients have a clear understanding – based on the OPEX assessment he conducted – he can now “determine how their program will get them from their location to their desired location,” he explained.

He added, "It's important to explain why the program is behind … If people know why they're doing something, they're more likely to keep doing it."

The more self-sufficient and autonomous your customers become, the more likely they are to make decisions when you're not looking (which is mostly the case) that are smart for them and ultimately help them get out of the pain for a long time. Term.

15 Mar
Blog

Embrace A Long-term, 3 Step Approach To Pain-free Fitness

After more than 11 years of coaching, I've learned that pretty much every single person who shows up to train with me is in pain.

Pain is something we can all relate to. For some, it is an emotionally rooted pain, and for the vast majority of adults, there is some amount of physical pain to deal with every day.

As a trainer, it can be tempting to want to resolve this pain by writing the perfect exercise program. The OPEX Coaching Certificate Program (CCP) gave me another idea. The training program is only a small part of helping your clients live without pain.

Change your mindset

Most people are impatient and want results right now. This is why people try muscle ups when they can't even do a rigorous chest-to-bar pull-up (CTB). It is not your fault.

We have all been told we can::

Unfortunately, the road to greater fitness and less pain is slow.

The key is helping our clients change their mindset to take a long-term, patient approach to fitness and pain-free living.

Here are three steps that you may not have considered to change your mindset and stop feeling pain in the long run.

Step 1: Many people don't know where they are.

"Meet them where they are," says OPEX CEO Carl Hardwick, a man with nearly 20 years of coaching experience, often.

The basic idea is to learn as much as you can about your customers::

Then you can design an effective program for them that takes their entire life into account and ultimately "hits them where they are" in all areas of their life..

However, one of the problems with this is that many people don't know where they are. They don't even know what they are trying to achieve with training.

Somewhere along the way, they decided it sounded like a cool idea to snap a muscle and learn. However, some clients have ignored the fact that they can't put their hands over their head without straightening their spine (or maybe they don't even realize it is) and that they experience physical pain every time they snap to have.

This person keeps trying to slide a square pin into a round hole – talk about pain!

Others set arbitrary goals without really thinking about what it will take to achieve them. Have you ever had a client say she wants to lose 20 pounds and pull herself up, but her actions are inconsistent with her goal?

She never sticks to the homework you gave her and keeps admitting her Taco Bell addiction. As a coach, it is frustrating to see this person fail all the time, and it is even more frustrating to be the person who feels like a failure.

Much of the weeding out of this emotional and physical pain is based on awareness.

Helping clients find what they want – their intention or why – is the first step in uncovering, processing, and eliminating their emotional and physical pain, said Firass El Fateh, owner of OPEX Abbotsford, British Columbia.

You have to: "Dig really deep with your exact reason for this whole thing," said El Fateh. This starts on the first day. “It's about setting expectations from the start at the first consultation. Go over the assessment together and give the customer a clear picture of where they physically stand, ”he added.

Emotionally, if customers are honest about what they really want to sacrifice, it is more likely that they will B. Lose 50 pounds, shed emotional baggage, and work to fix your problem.

In practice, a thorough assessment can help your customers understand their limitations.

  • For exampleIf your client knows they haven't passed a shoulder flexion test, they're more likely to respect the fact that going over their head with a barbell is not yet a good idea. Maybe it's even why they're always in pain. From there, you can determine a path that will help them correct this weakness and avoid pain.

Changing mindset begins with being aware of what is causing the emotional pain and physical pain and understanding what they are trying to achieve.

Step 2: the beauty of simplicity

Remember the elementary school saying: keep it simple, stupid (KISS)?

As trainers, we always try to reinvent the wheel to get people interested and demonstrate our knowledge. Another lesson I learned from the OPEX CCP was the beauty of simplicity.

This leads, as Hardwick calls them, to the "Basic Lifestyle Guidelines (BLGs)".

Put simply, "Start with the lifestyle," Hardwick said.

The first thing to do is look at what the person did for fitness and whether they made "a series of inappropriate (for them) contractions and movements," Hardwick said.

Take a look at what they are doing during the other 23 hours of the day. How are your sleep hygiene, nutritional hygiene and stress levels? Teach them how this contributes to their pain, lack of recovery and fatigue, Hardwick added.

"If the client is not sleeping well, drinking enough water and getting enough sun, there is no point in delving into the part of the program design," added El Fateh.

In addition to sleep, stress, sunlight, diet, and other basic lifestyle guidelines, Hardwick asks trainers to consider how many steps the person is taking each day, how much water they are drinking, and what type of bowel movements they are having.

As OPEX founder James Fitzgerald put it, if you are not comfortable talking to your customers about their poop, you are missing out. "It's an undeniable barometer of health … you need to talk to your customers about it," he said.

"Identify the lowest hanging fruit living habits," Hardwick said, "and tackle them before you go to the trouble of writing a fancy exercise program that will promise the world to your client."

Step 3: teach them why.

Anyone can teach someone to squat, push, hinge, and pull. In order for people to be on board on a long-term path to better health and pain-free life, they need to understand why they are doing what they are doing. This encourages all-important buy-in, Hardwick explained.

"It has to start with the ability to train our customers," said Hardwick, not just through "principles and science," but also through your own and other customers' experiences.

El Fateh agrees. Once his clients have a clear understanding – based on the OPEX assessment he conducted – he can now “determine how their program will get them from their location to their desired location,” he explained.

He added, "It's important to explain why the program is behind … If people know why they're doing something, they're more likely to keep doing it."

The more self-sufficient and autonomous your customers become, the more likely they are to make decisions when you're not looking (which is mostly the case) that are smart for them and ultimately help them get out of the pain for a long time. Term.

01 Jan
Blog

Is Squat everyday a healthy approach to fitness? Let us find out

Many people who indulge in squats tend to think that if they are practiced regularly, they are not a healthy approach to fitness. To be honest, it's half a truth. Lowering it deep can really work out your bum and help it get in shape. Working with heavy weights can have serious side effects. In this case, you need to be careful when crouching in every move you make.

While there is no exaggeration in a squat exercise, you need to be careful how you perform it. Then you will start to watch the difference in your butt. If you are interested to know more about it squat every dayBrowse this article with us to find out more.

Should you squat every day?

Let's start with the most common question people ask: you should squat every day? In all honesty, it doesn't matter how much you crouch. Yes, you can do it any day if you want. What you need to be aware of is how to do the exercise regularly.

Squatting down with no weight is sure to give you useful results. However, once you incorporate heavy weight training into your daily squat, the game changes. Then you can believe that this squat exercise is going to do more harm than good to your body. If you're wondering why that is, let me give you the picture. Of course, squatting heavy weights subject you to severe bodily harm, which can range you from exercising to straightening in bed. So if you're still wondering you should squat every day, then reread this paragraph from above.

How can you incorporate squats into your everyday life?

The everyday squat routine is a useful way to benefit from your squat exercise. Once you get used to this program, you will see the results soon. The focus should be on the numbers, the weight, and the steps you take. Once you've done that, you're good to go.

1. The first thing to start with is getting 50% of your weight. Try to analyze which weight is best for you to keep balance. For most people, 405 pounds for 8-10 repetitions will work properly.

2. Now select two body weights to achieve this weight. At 225 you can choose from 135 pounds and 185 pounds. For 135 pounds, you can choose 95 pounds and 115 pounds. For £ 315 it would be £ 135 and £ 225.

3. Now this will be the case for six different sentences.

4. You will do a total of six sets. For example:

  • Set 1: 135 x 8
  • Set 2 135 x 8
  • Set 3: 185 x 5
  • Set 4: 185 x 5
  • Set 5: 225 x 3
  • Set 6: 225 x 3

Your training should look like this:

Day 1: legs

Everyday squat routine

  • Straight Leg Deadlift – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
  • Leg Curls – 4 sets of 8-15 repetitions that are pyramidal in weight and pyramids in reps per set
  • Standing Calf Raises – 4 sets of 6-12 reps, pyramidal up in weight and down in reps

Day 2: chest

Everyday squat routine

  • Barbell Bench Press – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
  • Machine Chest Press – 4 sets of 8-15 reps, moving up and down in your set
  • Dumbbell Fly – 4 sets of 8-15 repetitions moving up and down in your weight

Day 3: weapons

Everyday squat routine

  • Triceps Down – 4 sets of 8-15 reps, pyramidal up in weight and down in reps
  • Skull Crusher – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps
  • Barbell Curl – 4 sets of 6-12 reps that rise in weight and pyramids in a pyramid shape in reps per set
  • Cable Rope Curl – 4 sets of 8-15 repetitions moving up and down in your weight

Day 4: Deadlift

Everyday squat routine

  • Deadlifts – 8 sets of 3-12 reps that pyramidal increasing in weight and pyramidal in reps per set
  • Seated Calf Raises – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps

Day 5: shoulders

Everyday squat routine

  • Standing Barbell Shoulder Press – 4 sets of 6-12 reps pyramids in weight and pyramids in reps per set
  • Side raises – 4 sets of 8-15 reps moving up and down in your set
  • Scarecrow – 4 sets of 12-15 repetitions moving up and down in your weight

Day 6: Back

Everyday squat routine

  • Lat Pulldowns – 4 sets of 6-12 repetitions moving up and down in your weight
  • Rows of Dumbbells with One Arm – 4 sets of 8-15 reps, pyramidal in weight up and down in reps
  • T-Bar or Barbell Rows – 4 sets of 6 to 12 reps that pyramid up in weight and down in reps

Day 7: Off

Day 8: repeat

Are the Squat everyday results useful?

If you follow the steps correctly, there is no doubt that they will work for you. Not only do they increase your strength, but they also affect your bum and legs. You will notice a change in the mobility of your ankles and hips. Strengthening the core is also a primary one Squats everyday result.

FAQ

1. Does squat improve posture every day?

Yes, it improves posture.

2. Are one-legged squats helpful?

Yes, single leg squats work well for many people.

3. Can I get slim legs by squatting?

Yes you can.

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