July 2, 2015

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, robin lyons, individualized program design

EC Spotlight; Elsa Vandermus

Former dancers make excellent athletes.

Dedication is a discipline highly valued as part of any dancer’s life—and one that overlaps into the gym for athletes like, Elsa Vandermus.

Elsa is an Exclusive Coaching client who has been working with Coach Robin Lyons now for almost one year.

Prior to training at OPEX, under Coach Robin, Elsa was doing what most CrossFitters do: participating in classes her local box, wondering if she really was ‘any good at this sport.’ She was diligent with her workouts—(sometimes to the point of walking a line of overtraining or pushing ‘too hard’), but nevertheless, knew she loved the sport and was committed.

“I wanted to see if I could be a competitive athlete regardless what level I was currently at, and if I could become better,” Elsa said.

She heard about OPEX and the unique individualized design model through a friend within the CrossFit community, and thought why not?

Elsa got on board with Coach Robin and went right to work, completing whatever prescription she was given, and keeping a detailed log of her daily workouts for her coach to tweak, modify and progress, as needed.

Since starting, Elsa said her improvements have gone through the roof.

“I’ve PR’d every olympic lift, gymnastics movement, and aerobic test that I initially completed with Robin: 20 lbs. on my power clean, split jerk, and back squat amongst others. I could maybe do a muscle up (depending on the day) when I first started.  I can now, without doubt, do multiple muscles ups.  I couldn’t do any during the Open in 2014…this year I did 14!  I have learned to kip and do butterfly pullups!”Elsa said.

There’s no doubt the former dancer, turned fitness athlete, has benefited from the 1:1 individualized approach that OPEX takes with each and every one of our clients.

“I would say that prior to joining OPEX’s EC team I already lead a pretty healthy lifestyle as far as nutrition, sleep, and lifestyle. But, now, I am constantly learning more about nutrition and how it affects me as an athlete.  My recovery is better since joining OPEX.  My workouts are specific to ME, I am not over-training or pushing too hard just to get a workout in,” Elsa said.

Elsa’s advice for anyone considering wanting to improve their fitness?

“Even if a person’s goal is overall health and not a specific competitive goal, they will still find OPEX to cater to that goal.  You will have accountability, support, and endless coaching resources,” she said.

July 1, 2015

opex, opex fitness, formerly opt, priorities, exclusive training, on site training, individualized program design

Can You List Your Priorities? 

If you Google the definition of “priorities” you get this:

“a thing that is regarded as more important than another”

People operate based on what they value and that will translate into a set of priorities that dictate their behavior.  So what happens within a coach-client relationship when you have a client who doesn’t have training as a priority, but they think they should?

In a word:  inauthenticity

You can’t fake priorities.  I mean, you can for a bit of time but it is exhausting it leads to what can only be explained as “weird ass shit” behaviors.  Let me explain.

Let’s say you have a client who has the following priorities:  Work, socializing, kids, husband, charity work and dining out

She comes into your facility because she has heard really good things and wants to get back into shape.  She is excited to get started and you already know how you are going to transform her.  You get her signed up for unlimited classes based on the premise that results will follow immediately.  She starts strong at five days a week and the results show within a month.  Winner winner chicken dinner!  Results that quick and she ought to be hooked for life!

But then something strange starts to happen the second month… she starts missing classes here and there.  You notice this and have a quick conversation with her about it.  She explains how much she loves the gym and the workouts and the people and how working out has become very important to her so much so that she is going to get back to five days a week starting tomorrow.

And then she doesn’t show up the next day.  How could that be?  She said she would be there!  The next time you see her, you casually ask her where she was and she tells you about some event she “had to” go to with her husband and talks about what an inconvenience it was.  Back to five days a week and another bullet dodged.

Then she doesn’t show up all weekend.  That’s strange… she said she was going to be there again.  You decide to ask her why she wasn’t there next time you see her.  Except now she’s getting difficult to find.  You thought you caught a glimpse of her on Monday, but she seemed to avert her eyes from you when you waved from across the floor and then she disappeared into thin air before you could chat with her.  No worries, you’ll catch her next time…

…two weeks later when she finally comes back and it’s the same story.  Things happened that pulled her away from her workouts, but those are done now and it’s back to five days a week.

And this cycle repeats, the excuses masked as stories get better and better, and you find yourself confused beyond belief because she is telling you one thing (ahem, exactly what you want to hear) and she is doing another.  None of it makes any sense.

But it makes perfect sense.  This client has a different set of priorities and working out isn’t really one of them.  The problem is that she thinks it should be and so she has created this character in herself that “loves the gym and the workouts and the people and how working out has become very important to her”.  And not being able to keep up the façade of being a diehard leaves her feeling guilty and ashamed to the point where she starts to dodge any contact that may require accountability towards said character because it doesn’t line up.  She also knows she’s disappointing you as a coach because she sold herself as a gym lover.  So to make it up to you, she continues to sell you a bigger and bigger story to keep you happy because she already feels bad enough that she can’t continue the act and couldn’t bare it if you would reject her if you really knew the truth.

And the truth is that her priorities are:  Work, socializing, kids, husband, charity work and dining out

If any one of those options comes available, she’ll take them any day of the week over working out because they are more important to her.

But what if in your initial consult with her you created a space that was open and easy?  She could be herself and confess from the beginning that she doesn’t really love working out all that much, but she wants to get into shape in order to keep up with her kids and her husband and have enough energy to get through her workday without wanting to take a nap.  You would immediately eliminate the pressure cooker of stress a client like this would feel trying to keep up appearances.

Authenticity would be invited from the beginning and then you as a coach could begin the work of alignment.  You would be able to teach her how investing time in her workouts was an investment in her priorities so that they were enhanced.  When clients see workouts or food prep as enhancing their priorities they tend to figure out ways to do both vs. viewing it as an either or.  Or if something did come up that she choose over her workouts she wouldn’t have to get over the guilt hurdle to get back in the gym because she wouldn’t feel the need to make excuses.  She would happily tell you what she had been up to on the weekend, you’d say great because you know it was important to her and she’d get to work.

You’ve aligned her goals and time in the gym to her true priorities, her behavior is now in alignment with her words and there is no confusion.  As Freud said:  “Were we fully to understand the reasons for other people’s behavior, it would all make sense.”  I remind myself of this when something doesn’t make sense with a client, because it all does, it just means I haven’t seen the order yet.

Sharon Prete
CCP Life Coaching Co-Conductor

June 30, 2015

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, revive rx, recovery, rebuild, marcus filly

How Do You Recover?

What do YOU eat or drink post-workout to recover?

This is a question that has long been debated.

Supplements, powders, pills, shakes, bars, vitamins and minerals are a dime a dozen in the fitness market. Not to mention the slew of nutritional and diet philosophies around the ‘right way.’

The truth of the matter is that every BODY is different, and there is not necessarily a one-size-fits-all approach when it comes to specific nutritional intake. (more…)

June 29, 2015

Sport Specific Functional Movement 

I recently had a conversation with a coach who asked me about golf.  He brought up functional training and how he liked functional fitness for training athletes and when I asked him why, he seemed a bit puzzled.  He looked at me as if I was perhaps behind the curve and with excitement he went off on all the benefits of functional fitness.  To keep a long story short, he essentially mentioned that functional fitness only used movements that were functional and that’s what helps athletes perform better. I pressed the question a bit more and asked how.  His response was essentially they make people stronger, to which I replied, “What if their sport doesn’t require a lot of strength? Perhaps squatting is not all that necessary for a golfer, and in fact I’ll argue squats are not all that functional in the first place.” (more…)

June 28, 2015

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, strength and conditioning, assessment

Performing The Consult

The client consult is a key component to the assessment process, and any ongoing work you do with your clients.

It’s where the ‘magic’ happens: Life coaching, understanding, agreement, explanation of the transformation process, the establishment of goals.

That being said, it is critical to ensure that you have this process refined in order to deliver a quality product and impeccable client-centered experience for each and with every individual you coach. (more…)

June 27, 2015

formerly opt, remote coaching, exclusive coaching, program design, elite athlete, crossfit, personalized programming

You’re a coach.

You specialize in helping others reach their goals, execute proper form, and stay safe.

You give others hope for improvement and encourage them when they are feeling less optimistic.

You understand just how valuable a coach is to a client’s personal fitness (and life) journey, and you believe others should recognize that value you provide. (more…)

OPEX ONE June 26, 2015

opex,opex fitness, formerly opt, exclusive coaching, core control, strength and conditioning, strength matters

Join Coach Michael Bann on our Facebook page at 8:30AM PST/ 11:30AM EST to ask any questions about training, performance and more!

June 26, 2015
Coach-Michael Bann 

Core Control for Strength and Power in Athletics

A lot of people come to me with rehab questions, and rightfully so.  I’ve sort of gained a reputation for being the “rehab” guy.  The truth though, is that I’m actually a performance enhancement coach.  I just happened to have been lucky enough to have a dozen or so mentors who were all experts in various fields, all of whom except one had at least one doctorate.  This gave me a wide variety of philosophies to draw upon in order to become a complete and total coach with a very deep understanding of how to enhance performance.  While I do love helping people move better, get out of pain and in general live more healthy functional lives, my biggest passion is building world class athletes, and that’s what I truly do best. (more…)

June 25, 2015

opex, opex fitness, formerly opt, remote coaching,  British Army, Bristol, United Kingdom, Exclusive Coaching, Individualized Program Design

EC Spotlight; Andy Wright

OPEX works with clients all over the world through our Remote Coaching program.

Andy Wright of Bristol, UK is one of those clients.

As a Commissioned Officer in the British Army, fitness has always been a part of Andy’s life. He played rugby from childhood through his early twenties, before signing up to serve the military in the Airborne and Special Forces units. (more…)

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