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  • On Site Coaching in Paoli - OPEX Upper Main Line - Enjoying Fitness and Fend off Stress

    Enjoying Fitness and Fend off Stress

    We are lucky to live in a time that provides us with options for how we “live.” But, making the decision on how you want to live appears to be getting more challenging with each passing year. According to an American Psychological Association study in 2015 - http://www.apa.org/news/press/releases/stress/2015/snapshot . aspx - stress in the United States continues to increase modestly, but extreme stress levels appear to be rising aggressively. And, stress isn’t just for the aging population, millennials are more extremely stressed than they historically were. We can try to deny it, but the statistics continue to show that with the increase in “making life ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Progress Forever

    Progress Forever

    For so many of us, we don’t necessarily love the start or the finish; we love the journey that life provides us. We love to progress and grow throughout our entire lives. It doesn’t matter what area of life we’re talking about, we love the hard work, the breakthroughs, the successes, and even the setbacks. The world tries to “sell” us on quick fixes and band aids to make us “happy,” but we know that it’s a life well-lived that leads to perpetual beauty. It’s galvanizing to know that we aren’t alone. We must surround ourselves with people who love progressing as much as we do. The general fitness community has not connected the ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Customized Transformation

    Customized Transformation

    If you’re like me, you’ve seen about 10,000 different versions of fitness or health and wellness TRANSFORMATIONS. “Transform how you look, what you weigh, how you live;” the list goes on and on, but the key claim most fitness transformations make is that they are “faster than….” You’ve certainly seen the New Year’s health and wellness offers to transform your life in 60 days, 30 days, and you’ve likely even seen 7 days. Think about how ridiculous that claim is. Frankly it’s internet click bait to get you to emotionally connected to results that they have no control of in the long-run. Transformation, by definition is ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Destination Rest-ination

    Destination Rest-ination

    So much of what we dedicate to fitness each week revolves around the physical activity and commitment to exercise and the work it takes to reach our goals. While this is a vital part of the success you might be seeking within your fitness plan, it is equally as, if not more important to take appropriate rest to allow your body to grow, for damaged tissue to repair, and for your nervous system to recover well. Here are a few simple ways to make the most of your rest and recovery days: 1. SLEEP. Nothing helps the system recover like loading up on some quality hours of sleep. This is our bodies prime, and natural way of recovering all of our internal and external systems not only to rest, ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - The Cost of Committment

    The Cost of Committment

    When was the last time you went ALL IN? Think about it, has there ever been a time in your life when you had a goal, a vision, a burning desire so deep to accomplish something that absolutely nothing could stand in your way? No matter the magnitude or complexity of the obstacle, or the distraction, your focus, grit, determination, blood, sweat and tears was going to get it done? What did that feel like? What were the outcomes? I am willing to bet that anyone reading this and sincerely asking themselves those questions most likely could give a two part answer: A. They crushed it. B. They got knocked down over and over again along the way, each time learning something new and great about ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Fitness is about more than sweat

    Fitness is about more than sweat

    Fitness Is More Than Sweat
    Fitness is in the eyes of the beholder. All that really means is that your experience with fitness is different than everybody else’s. But, what is consistent across the board is that people do fitness for a reason. When you understand that reason, you will find great enjoyment and progress in your health and fitness for the long-run! We’ve had the privilege of working with many people who have gone from unhappy to happy with their fitness, and much of that change happened as they recognized what they were getting from their weekly training. So, I ask you this question…. Why are you training? How do you intend to grow because of ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Let's talk about Stress

    Let's talk about Stress

    I have been dealing with a lot of stress lately! No surprise being a young business owner, that my days can tend to add up pretty quickly in the stress column. Being an Individually Designed Fitness coach, in addition to running the day to day business of being an OPEX gym, also gives me some pretty clear insight to the stressors of my clients, and I often times find myself listening, evaluating, and offering up some great solutions and strategies for how to help them best manage their stress. However, the crux of all of this is how easily I get lost in the pile of daily tasks and things that I choose to allow to stress me out. More recently I have tried to find a benefit in these moments, ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - 5 Easy Steps to a Better Routine

    5 Easy Steps to a Better Routine

    "THE MAIN THING IS TO MAKE THE MAIN THING THE MAIN THING"
    Do you have a routine? Have you tried to start a daily routine before only to fall short a few weeks later? The secret to a successful routine is finding value in the tasks you are setting out to complete first. If you can wrap your head around the idea that YOUR routine is an essential need for YOUR body to work and run effectively, a routine can become less of a drag, and even something that you look forward to getting out of bed every morning to complete. Much like how we individualize exercise and training programs for each of our clients, we also take great consideration into the idea that each individual must have a ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Trends in Fitness

    Trends in Fitness

    Where is the Fitness Industry Going? In much of the world’s history, fitness as a trend or business didn’t exist. Hundreds of years ago, fitness was mainly a byproduct of soldiers training for battle. Fast forward a hundred years ago to where pockets of the world were interested in gymnastics and strongman fitness as forms of athleticism and entertainment. Fast-forward fifty years to find gyms opening to offer people equipment that they would not otherwise have access to. Today, fitness is what gyms, coaches, and clients make of it. It can be anything. That said, there are a few key global trends that explain why fitness looks the way it currently does.
    Longer lives ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - What is Individual Design in Fitness?

    What is Individual Design in Fitness?

    What is Individual Design in Fitness? The world now customizes everything. Customized news feeds on Facebook, Instagram, and Twitter, and customized buying experiences through Amazon. Everywhere you look, the world is moving toward the exact demands YOU have. We’re also entering the future of fitness, and that future is customized. Fitness technology puts YOUR vital signs onto a big screen TV in the gym; body scanning shows you where YOUR “health” is every day; watches and wearable devices tell YOU “where your stats are” throughout the day. Like it or not, we’re in a completely different world than we were 3 years ago. This change leads to the ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - How do YOU define Fitness?

    How do YOU define Fitness?

    Who Are You…At Your Core? We are being systematically reprogrammed to expect more and more from ourselves. Bombarded by social media of “success” from “influencers.” We’re being brain washed into behavior that puts our eyes back on social media, notifications, and the “bizarro world.” The unfortunate part of this psychological attack is that it’s working. We see too many people who think they “should” live a certain way. When we ask them why they want to live that way, they often don’t know. They’ve gotten lost in the media stranglehold. They’ve lost who THEY are. It’s time we take back ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - The Last Fitness Program You'll Ever Need

    The Last Fitness Program You'll Ever Need

    I find myself often being asked the question “What is that OPEX stuff?” How is it different from Boot Camp, CF, Orange Theory, HIIT, (insert generic short-lived group fitness program here)… Aligning people with purpose using fitness as the medium to move them from where they are right now, in this very moment, to where they are going. Our clients get results. Not some of them. Every single one of them. Honestly, come by sometime and talk to them. Ask them about the experience they have with individually designed fitness and working with our professional coaching staff. They’ll show you the hard data we track monthly for each individual! Our vision at OPEX ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - The Imitation Game

    The Imitation Game

    It’s re-assuring to see a lot of “individualized programming” starting to be offered from group fitness facilities lately. Although OPEX coaching may be imitated, it will NEVER be duplicated. It’s simple, you either ARE an OPEX Coach, or you are not. It is said that imitation, is the finest form of flattery. As part of a massive growth movement of blossoming OPEX Facilities worldwide, being the owner of one of the very first OPEX licenses, I enjoy starting to see facilities in our surrounding area beginning to fumble to offer a diluted individualized service as an “add-on” to create a new “need” for their members. As a company, we are built ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Banishing the Dad-Bod: John Barry

    Banishing the Dad-Bod: John Barry

    Athletics have always been a big part of my life, I was a collegiate s occer player, turned to men’s leagues to stay in shape after college, and as time went on I started on a plan of the all too common “beach workouts” at the globo gym. Nothing really seemed to stick, and I started noticing the way I used to look and feel when I was an athlete slipping further away each year. Then life happened: I found myself at a job behind a desk, with two kids, and an over commitment to the “Dad-Bod ” fad that was going around. I knew something needed to change and I just needed a push in the right direction. I reached out to Cody and Emily and they started me on ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - 3 Tasty and Healthy Recipes to help kick the Back to School Woes

    3 Tasty and Healthy Recipes to help kick the Back to School Woes

    Lets face it. Summer is coming to a close and most of us are starting the process of getting back into the routine of a more traditional work schedule, kids going back to school, sports and activities starting back up, and being on a daily grind to juggle all of the challenges your world presents on a weekly basis! Although this can feel overwhelming and difficult at times, why not take this opportunity to get your diet on track and showing the ones you love the most how to develop some great habits around clean eating, meal preparation, and using food as fuel for a healthy lifestyle! As part one of this ongoing recipe sharing series, we're getting this late summer/early fall season ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - OWN IT: Your Life, Your Journey

    OWN IT: Your Life, Your Journey

    What are your top 5 priorities? Go ahead... make a list. Number them in order. Done? Now consider the following: Your actions dictate your priorities. Not the other way around.
    Our actions will ultimately tell us what it is we prioritize. Think about it; and be honest with yourself, if instead you listed out the 5 things you spend the most time doing... what would they be? How would your initial list look differently? Do you spend most of your time at work? With your family? On your phone? Some would be surprised to understand that given this set of rules regarding our priorities, what we once believed to be our #1 priority, really isn't that at all. For instance, some respond to the ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - The Difference Having A Coach Makes

    The Difference Having A Coach Makes

    What is it that makes a coach a coach? In the fitness community, the title of "coach" gets tossed around A LOT. But what is it actually? What separates the good from the great? What differentiates a coach from an instructor? Is it strictly results? Or does it go deeper? Running around a group of fitness-goers cheerleading and barking out and repeating phrases such as "Faster Bob!", or "Pick up the barbell!", or my personal favorite when I see an instructor "coaching" a client who is trying to execute a tough repetition with weight training yell "UP!" from across the room as though screaming the word at the individual will assist the client in executing said rep through some sort of ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Jason Holbrook: Be the Change

    Jason Holbrook: Be the Change

    Jason Holbrook is an On-Site Client at OPEX Upper Main Line. Jason is a competitive masters level athlete in the sport of fitness and is coached by Emily Loeffler. This is his story: "Four years ago my father had a stroke at the age of 68. Sitting next to my father in the emergency department waiting for him to be transported by helicopter to Philadelphia, it was at that moment I realized I had to make a change. At the young age of 39, I was overweight, on blood pressure, anxiety, and depression meds. Growing up, I ran track and cross country. My best mile time was 4:36, I won the district 1 championship and placed 16 th in the state of Pennsylvania in cross country. The over ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - The Upper Main Line-Up of Coaches

    The Upper Main Line-Up of Coaches

    Hey Main-Liners: Meet the Team at OPEX Upper Main Line
    We're growing each month, and with that growth, we are PROUD to officially announce our staff expansion by adding new on-site coaches Chris Drumheller, and Tyler Fischer. The additions of Chris and Ty bring not only a wealth of knowledge and perspective to our highly effective and knowledgeable staff; but this dynamic duo brings new ideas, coaching styles, and immense value to our staff due to their experience and backgrounds respectively. We couldn't be more excited to have them aboard and we look forward to utilizing their skill sets and experience to better serve our community and clientele!



    Cody ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Your Brain on Fitness Part 3: Overcoming Goliath: How Underdogs Prevail

    Your Brain on Fitness Part 3: Overcoming Goliath: How Underdogs Prevail

    Overcoming Goliath: How Underdogs Prevail
    In 2009, Malcolm Gladwell published an article in the New Yorker called "How David Beats Goliath." This article would later shape Gladwell's novel, David and Goliath: Underdogs, Misfits, and the art of battling giants. The article captures the story of a youth girls basketball team, made up mostly of 12 year olds; complete underdogs with far less talent than their opponents, who were able to overcome insurmountable odds and take down juggernaut teams in the National Junior Basketball League. Their coach, a computer programmer with little to no basketball experience who came to the US at 17 years old with $50 in his pocket, got these girls ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Chef Drum's Recipe for Nutritional Success: Step 1 Food Choices

    Chef Drum's Recipe for Nutritional Success: Step 1 Food Choices

    Your choices today, effect tomorrow. Your choices tomorrow, effect next week. Your choices next week effect next month. It’s a trend and a process, nothing can be achieved over night. Let’s start from the beginning, the basic building block to nutrition and long term health. FOOD CHOICES! How do you choose what you eat? Do you grab whatever you see in the grocery store that looks appetizing or do you map out your week thoroughly with an objective in mind? NEITHER of these are correct or incorrect, one may be better than the other, but beginning with a PLAN is always essential. Let’s make this Month’s plan, the first month of your long-term journey to a healthy ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Client Chronicles: JT Boyer

    Client Chronicles: JT Boyer

    I'll just get to the point of what OPEX Upper Mainline is, and what its done for me. I'm a 37 year old Dad, that travels for work. OPEX Upper Mainline is individualized (just for you, not a class setting), personalized fitness programming designed to fix YOUR deficiencies to help you meet YOUR goals, all based off of YOUR personal assessment. Having professionals like Emily and Cody design a program to help me achieve my goals has given me the opportunity to earn a level of overall strength and fitness that I thought was long gone. At this point in my life I didn't think that I would be hitting all time highs in just about every aspect of my training and body composition. ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Energy System Training: Power vs. Endurance

    Energy System Training: Power vs. Endurance

    " When it comes to the way your body utilizes fuel to create movement, there are two basic systems: aerobic & anaerobic. The first is typically referred to as “with oxygen” and can be thought of as the energy system used when you go for a 20min jog. The second is “without oxygen” and is the system that’s used when you do very high intensity efforts for only a few seconds to a couple of minutes - like a 100m sprint. There are more specific names for these systems depending on the time/intensity of exertion, but you get the point. What I want to talk about today is how to train a desired energy system with two different goals in mind: increasing ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Your Brain On Fitness: The Impostor Phenomenon

    Your Brain On Fitness: The Impostor Phenomenon

    Part 2: The Impostor Phenomenon
    Part 2 of the Brain on Fitness series relates specifically to the psychological effects on athlete performance. Many athletes experience what is known as the “impostor phenomenon.” This, in short, is when an athlete or client is unable to internalize their own successes despite external evidence. Think of it this way; you put in tons of work, you have your nutrition dialed in, you are proactive about hydration, sleep, and recovery, you mobilize, you are focused on your goals, and really “go for it” all year round. The Opens come around and you crush the workouts, exceed your expectations, and by all measures possible, are ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Your Brain On Fitness Part 1: Overcoming Comparison

    Your Brain On Fitness Part 1: Overcoming Comparison

    Overcoming Comparison
    “Everyone has his or her unique power, it is our individual responsibility to find that power and use it in the service of ourselves and others” We live in an age where digital media, specifically social media platforms are primarily where we get our information, and its easy to allow what we see on those platforms get confused with reality. Our own accomplishments too often become diluted by what we see on Facebook and Instagram, especially if we lack self confidence to begin with, or are too impressionable to keep in perspective that constant success, PR’s, luxurious lifestyles of the rich and “insta-famous” that typically ....

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  • Everyday Move Episode 2: Move with Purpose

    The best place for you to begin is exactly where you are. Let OPEX Upper Main Line guide you on your journey with fitness. We help our clients attach value to why they show up to exercise, and align their program with their function for the most optimal results for performance long term. We use these fitness programs to connect people from where they are, to where they are going. #GoForth ....

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  • Client Chronicles Part 1


    CLIENT CHRONICLES: Part 1
    Brian Mack:
    I joined OPEX upper mainline in the beginning of January with a few years of crossfit background and stagnant PRs. I had hit that fitness “plateau”. My individualized programming from Cody and the knowledge that this place provides in educating their clients on fitness and training has changed my plateau and so much more. All of my personal best lifts have increased, some to amounts I never thought possible, and my nutrition has finally been dialed in thanks to a coach and staff who have the background experience and know how to get the most out of each individual. Overall, I feel like have become a better person, father, ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Everyday Move Webcast Episode 1

    Everyday Move Webcast Episode 1

    In this episode of the Everyday Move Webcast, Cody Loeffler and Tyler Fischer talk Fitness in regards to their background, starting as athletes and coaches in group model fitness and competing in the CrossFit Games. This episode sets the stage for the platform for an ongoing series--where they will discuss various topics within fitness, training, nutrition, and program design for individuals for both general fitness, and for those competing in sport. Enjoy some simple conversation and some brief anecdotes about their experiences working and training together in the past, and how the duo has reconnected to work and train together again, this time under the OPEX Upper Main Line name, ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - Clang and Bang: What I learned about weightlifting from being a drummer by Ty Fischer

    Clang and Bang: What I learned about weightlifting from being a drummer by Ty Fischer

    CLANG and BANG: What being a drummer taught me about weightlifting
    by Ty Fischer
    I love weightlifting. I was a musician growing up - well, a drummer :/ - and the concept of “practice” was branded into my being. *Please, no A.I jokes* I learned early on that honing your skills and mastering your technique would take you leaps and bounds further than any amount of brute-forcing your way through it. I could try to play complex patterns at 180 beats per minute all day long, but only when I would slow it down to 60 bpm, or even 40 bpm, and mastered what I was doing would I then be able to get to the fun stuff, play fast, and perform. It’s the same with weightlifting. ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - A Drop in the Bucket

    A Drop in the Bucket

    A DROP IN THE BUCKET

    Creating Postive Flow for Long Term Progress

    Training, like life is a constant stream of moments in time. I often find myself discussing this concept with clients when working through some frustrating periods of their training year, or when they might be going through some difficulties within their personal lives or coming up short in attempts to reach their personal, or professional goals. The topic of discussion seems simple; but can be a very complicated matter, that ultimately What you do in a given moment of time is only relevant to the bigger picture of a grander process, and is and will always be a “drop in the bucket.” What you did ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - FIT, HEALTHY, and HAPPY: 9 Guidelines to being fit for life

    FIT, HEALTHY, and HAPPY: 9 Guidelines to being fit for life

    Fit, Healthy, and Happy: 9 Small Changes to Jumpstart a Healthy Future
    Life is about rhythm. The sun rises in the morning, the sun sets in the evening. We as humans desire energy when we are awake and desire the ability to sleep deeply at night so we are rested, and can recover from stressors within our given lives. In an age filled with maximum technology availability and excessive usage of devices, common dietary advice that often suggests a vast quantity of processed foods and sugars, and a society that promotes long work hours in high stress environments for people to make ends meet, it can be hard to maintain your health and happiness. So, how can we combat against some of ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - You Don't Need Another Metcon

    You Don't Need Another Metcon

    You Don’t Need Another High Intensity Met-Con
    Met-Con; meaning metabolic conditioning, often performed at high intensity. I frequently see posts on social media looking to pick the brains of fitness athletes and coaches. I recently came across a post that made me think about the structure of my training and what I believe to be the most effective for the majority of the population within the beginner to what I will call advanced general fitness. The premise of the post, and I see this topic quite often, primarily concerned training volume and intensity. The question was something along the lines of, “What is better, less volume and higher intensity (Ex: 1 well executed ....

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  • On Site Coaching in Paoli - OPEX Upper Main Line - We Don't Sell Fitness

    We Don't Sell Fitness

    We don't sell fitness.
    We certainly love fitness and we happen to be really good at designing programs for every individual that we are fortunate enough to work with. We are built, however, on caring for and nurturing our clients and using fitness as the medium for them to live a greater life. Our success is built off of developing and refining the relationships we build with our clients and the feelings that our clients get from knowing they are working specifically with their very own coach in order to reach THEIR
    goals, and maintain the levels of fitness they need relative to function within their lives. Those goals, by the way, aren't just procured by something they saw on tv or ....

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