The Importance of Rolling
Many of you had the pleasure of doing some forward, backward, and sideways rolling in our group workouts yesterday. And boy, did we hear a lot of complaining about it too! That’s okay– it shows you care about what you’re doing. I figured I should explain why it’s actually so important to do the occasional tuck and […]
Should You Wait to Have Your Morning Coffee?
You’ve probably seen the viral advice to delay your first cup of coffee for 90 minutes after waking. Supposedly, waiting helps you wake up more naturally, avoid the afternoon crash, and even sleep better. I decided to give it a try… and even got Tom to join me! After about a month, our results were […]
What Changes Should I Expect?
All of you regularly participate in weight training at our facility somewhere between 1-4 times per week, but are you aware of the changes happening in your body while you lift? There are three primary muscular changes that occur after resistance training: Increased muscle size (hypertrophy), muscle fiber transition (I’ll explain), and enhanced muscular structure. Each of […]
Mastering Meal Prep
This may sound familiar to you: It’s 3:30 in the afternoon, you’ve been working hard all day long, and suddenly you get a hunger rumble in your stomach. You forgot to pack something for a snack so you decide to walk down to the vending machine and get a Snickers bar- it does say “Hungry? […]
The Underrated Benefits of the Deadbug
At OPFC, the deadbug is one of the most underrated (and most entertaining) core exercises we do. Watching a group of people attempt it can be eye-opening– sometimes it’s surprising how uncoordinated we can be. But that’s a story for another day. Today, let’s break down the benefits of the deadbug and discuss why it […]
The Many Benefits of Backwards Movement
If you’ve been training with us lately, you may have noticed a new trend: We’ve been adding a lot more backwards movement into your workouts. Whether it’s walking backwards, dragging a bag, or even doing a loaded farmers carry in reverse, there’s a good reason why we are incorporating these exercises. For many of our […]
High School Strength & Conditioning Program
Every season, the athletes who stand out aren’t just talented– they’re prepared.As a parent, you want to give your child every opportunity to succeed, stay healthy, and build the confidence that comes from hard work.This program is how they get there. Our Fall High School Strength & Conditioning Program is designed to supplement athletes in […]
Bulletproof Feet
Today, I would like to emphasize–once again–the importance of training the foot and ankle complex, as well as share a few simple exercises you can incorporate into your daily routine. Take a moment to think about this: if you’ve spent any significant time training in the gym, chances are the vast majority of your work […]
Hot & Cold: The Power Duo for Mental Clarity and Recovery
If you haven’t had the opportunity to try one yet, a sauna might just be one of the best recovery tools out there. The Scandinavians nailed it– literally heating up the idea of relaxation and healing. But if you have tried a sauna and wondered what the point of voluntarily roasting yourself like a Thanksgiving […]
Why You Can’t fall Asleep (And What You Can Do About It)
We’ve all been there: After a long day of work, training, and convincing yourself that “one more episode” won’t hurt, you finally crawl into bed exhausted. You’re ready to drift off… except you don’t. Instead, you’re lying there, staring at the ceiling, wondering if you accidentally inhaled an espresso. What gives? Why can’t you just […]