These tips will help you make holistic nutrition choices that show show you how to not just survive, but thrive.

What education and skills do you need to become a successful nutrition coach? We have found that good coaches have 6 core skills and a quality education.

In this beginner’s guide to counting macros, we will cover some steps to take before counting macros, and only then, how to count macros.

Do I really need to take deload weeks? How often should I take one?

What exactly does it mean to deload anyway? Is it a full rest week? Or does it just mean decreasing the volume and intensity a little bit.

The answer, like most things health and fitness as per usual:

As coaches, we know the importance of exercise in achieving our clients' fitness goals. But it's equally, if not more, important to understand the role of lifestyle habits in achieving sustainable success. That's why at OPEX, we want our coaches to put the same care and attention into creating lifestyle programs as we do exercise programs.

In today's world, fitness coaching is no longer just about hitting the gym and working out. It's also about nutrition. Proper nutrition is essential for optimal health and function, both in and out of the gym. 

First, FitzGerald dives into why the high-intensity model isn’t for the masses. “If a client’s goal is to truly live a healthy life, climb mountains until they are 90, have sex in the morning, and live pain-free the answer is resistance training and easy aerobic work, not high intensity,” says FitzGerald. But, instead of preaching that truth, the fitness industry sells the sexy high-intensity model.

Some follow a 3-day-on, 1-day-off training plan. Others follow a 5-day ‘work week’ pattern, with weekends off. Some opt to schedule specific days as ‘off days’ or ‘active recovery’ days, such as a Thursday and Sunday split.

Nutrition and behavior tracking is not just about weighing every gram of rice and obsessing over every step. When executed properly, tracking is a useful tool that can bring about realizations and positive changes in behaviors for many clients. If your client is struggling with compliance or progression in a specific area, tracking nutrition and behaviors may be the answer. Here is how to start doing just that with five different data points. 

It seems like there is a new diet created every month. While all trendy new diets have good intentions, they often miss the mark for the majority of users. That is why well-educated nutritionists and fitness coaches realize there is no “one best diet.” There is only what works best for a specific individual. 

Exercise and nutrition go together like peanut butter and jelly. You cannot have a conversation about health without including the two. As coaches, it is our job to educate our clients about the relationship between the two. But more importantly, we need to understand it ourselves.

When you think of ‘a personalized meal plan’ what comes to mind? For most coaches, it is typically a structured program detailing the specific amounts of macronutrients the client should consume and at what time. But OPEX Fitness Founder, James FitzGerald, wants us to think beyond macronutrients and focus on the foundation of personalized nutrition.

And the answer is not straight forward, as different ways of eating can affect different people in different ways, not to mention we all have different needs and goals and priorities.

If you are going to the Games, YOU are an athlete no doubt, and it takes some serious hard work and dedication to keep you going. In order to reach an the elite level, also requires more than just training in the gym. Food choices, sleep, recovery methods, mobility, and stress all play a vital role in the supernatural abilities of many athletes.