Back Room Talk. It’s the candid conversations that happen when the music is off, the barbells are put away, and we sit down to reflect on another day of fitness. OPEX Coaches Carl Hardwick and Georgia Smith host weekly episodes with special guests from the fitness industry and beyond, always seeking to understand all that fitness can be.
#62 - Gym Culture, Professionalism & Balance with the Big Dawgs Coaches
39:21In this week's episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith sat down with three of the Big Dawgs coaches: Henry Toraño, Sam Smith, and Whitney Reese.We took the opportunity to ask each coach one question:Henry - What are 3 ways that a gym owner can shape the culture of their community?Sam - What are the top 3 characteristics of a professional?Whitney - What are 3 pieces of advice for someone balancing coaching with another passion?00:00 - 1:15 Episode Opening1:15 - 7:08 Intro to Henry Torano and the backstory to his gym re-brand7:08 - 8:24 How to shape gym culture8:24 - 11:18 How to have conversations with coaches and clients about culture and alignment11:18 - 13:09 What Henry would do different regarding the re-brand13:09 - 13:31 Close13:31 - 14:18 Intro to Sam Smith and professionalism14:18 - 18:33 Three characteristics of a professional coach18:33 - 20:51 Sam’s definition of a Professional 20:51 - 24:09 When Sam called himself a professional24:09 - 26:36 Advice for building Professional confidence 26:36 - 26:47 Close26:47- 29:24 Intro to Whitney Reese and wearing many hats29:24 - 31:40 Advice for balancing multiple jobs/interests31:40 - 33:33 Staying on top of coaching while juggling33:33 - 35:57 Origins of Whitney’s perspective on juggling35:57 - 38:56 What to do if your interests aren’t synergistic38:56-39:21 CloseRemote Coaching Mentorship with Henry, Sam, and Whitney: https://www.opexfit.com/remote-coaching-mentorship-programPrefer video? Watch the full episode on our YouTube channel: https://www.youtube.com/watch?v=dsuxNs9DFj0
#61 - Fit for Life with Brand X - Developers of CrossFit Kids
1:14:47In this week's episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith sat down with Jeff and Mikki Martin from The Brand X Method. Jeff and Mikki, the developers of CrossFit Kids, are the leaders in youth fitness education.00:50 - 1:10 Opening1:10 - 5:43 Who is Brand X?5:53 - 18:01 Evolution in kids fitness over the last 20 years18:01 - 41:20 Best practices for running a youth fitness program in your gym41:20 - 58:17 Technology, play and kids fitness58:17 - 1:01:06 Advice if a kid doesn’t enjoy movement1:01:06 -1:13:14 Principles of strength training for kids1:13:14 - 1:14:48 Closing@thebrandxmethodhttps://thebrandxmethod.com Prefer video? Watch the full episode on YouTube.
#60 - Pre and Post Workout Nutrition
1:06:37Workout nutrition timing—the key to fitness gains, or overblown hype?In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith discuss all things pre and post workout nutrition.00:53- 4:07 Opening 4:07 - 8:40 Nutrition timing8:40 - 9:35 How exercise effects hydration9:35 - 15:14 Macros - Protein15:14 - 25:14 Macros - Carbohydrates25:14 - 28:16 Macros - Fat28:16 - 43:32 Pre and post workout nutrition for Gain (strength)43:32 - 51:21 Pre and post workout nutrition for Pain (anaerobic lactic)51:21 - 59:51 Pre and post workout nutrition for Sustain (aerobic)59:51 - 1:06:06 Nutrition timing troubleshooting1:06:06 - 1:06:37 CloseLearn more about the Coaching Certificate Program (CCP) here: https://www.opexfit.com/ccp-level-1Prefer video? Watch the full episode on YouTube: https://www.youtube.com/watch?v=id5ktYqpIx0
#59 - K.I.S.S. - The Real Secret to Coaching Success
41:07One of the biggest mistakes coaches make is overcomplicating fitness.The real secret to coaching success? Keep It Simple, Stupid!In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith talk about why fitness doesn’t need to be as complicated as many make it out to be and how to simplify your coaching practice.00:50 - 1:50 Opening01:50 - 8:48 Origins of today’s topic: simplicity08:48 - 17:05 Simplicity, higher education and CCP17:05 - 24:30 Why coaches overcomplicate fitness24:30 - 35:40 How to be reflective and stick to the basics35:40 - 40:40 LearnRx - learning that makes things simple40:40 - 41:31 ClosingLearn more about the Coaching Certificate Program (CCP) here: https://www.opexfit.com/ccp-level-1Prefer audio? Subscribe and listen on your favorite podcast platform.
#58 - Four Principles for Building Strength
1:01:18What are the factors that go into building serious strength?Download our free Strength Coach's Manual here: https://www.opexfit.com/free-downloads/strength-coachs-manualIn this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith talk about the four most important principles for building strength: 00:35 - 02:46 Intro to podcast02:11 - 03:45 What strength means to Carl03:45 - 14:20 Principle 1: Know your why14:20 - 25:30 Principle 2: Adaptation25:30 - 33:47 Principle 3: Recovery 33:47 - 50:47 Principle 4: The human50:47 - 54:00 What Carl does for strength54:00- 1:00:35 What Georgia does for strength1:00:35 - 1:01:18 CloseJoin our last CCP cohort for 2021 and apply now here: https://www.opexfit.com/ccp-level-1Prefer video? Watch the episode on YouTube
#57 - Numbers Every Coach Should Know
48:12You might know how much you can back squat, but what about your average price point per client or retention rate?We all follow the principle of Assess, Don’t Guess in the gym. The same applies to how you conduct your business.In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith talk about the numbers that every professional fitness coach needs to know.00:52 - 03:40 Opening and intro to today’s topic - metrics/numbers coach’s should know03:40 - 06:24 How to overcome your fear of metrics06:24 - 09:47 Client numbers09:47 -23:47 Retention 23:47 - 30:03 Average price point per client30:03 -38:04 Revenue, Profit, Expenses38:04 - 44:30 RACs44:30 - 45:35 How to start tracking45:35 - 48:00 CCP shout out and closeJoin our last CCP cohort for 2021 and apply now here: https://www.opexfit.com/ccp-level-1Prefer audio? Head to the OPEX Fitness YouTube channel to watch.
#56 - Fitness Coach's Lifecycle: Path to a Professional Coaching Career
44:30What does career progression look like as a fitness professional?In this week’s episode of Back Room Talk, Carl Hardwick and Georgia Smith discuss the five stages of the Coach's Lifecycle.- What persona matters most at each stage: the artist, manager, or entrepreneur- The roles and expectations of each- The $ you can expect to make as you progress through00:00 - 04:54 Introduction to the coach's lifecycle04:54 - 07:01 Definition of artist, manager + entrepreneur framework07:01 - 12:45 First stage: Not a Coach12:45 - 19:30 Second Stage: Part Time Coach19:30 - 28:27 Third Stage: Full Time Coach28:27 - 34:15 Fourth Stage: Owner34:15 - 38:02 Fifth Stage: Coach of Coaches38:02 - 43:07 Sixth Stage: Scale43:07 - 43:38 CloseCCP Coaches - join us at the Coaches Summit passes here for $75 OFF: https://www.opexfit.com/coaches-summit-october-2021
#55 - Stronger, Bigger, and More Aerobic? The Science and Principles of Concurrent Training
31:50Can you improve endurance, strength, and hypertrophy at the same time? With principles of concurrent training the answer is yes, but there are trade-offs to be aware of and best practices to avoid interference.Sign up for the FREE course, Organizing Daily Training At Home and in the Gym: https://www.opexfit.com/free-downloads/programming-daily-training-sessions-course0:00 - 6:24 Georgia's Intro06:24 - 09:23 The challenges of aerobic work and how to pair it with resistance09:23 - 16:56 Study - Differences in Lower Limb Strength and Structure After 12 Weeks of Resistance, Endurance, and Concurrent Training, Timmins et al: https://pubmed.ncbi.nlm.nih.gov/32209722/16:56 - 20:02 How the study connects with principles of concurrent training 20:02 - 31:23 How research and principles connect to common client goals 24:59 - End - Wrap upCCP Coaches - join us at the Coaches Summit passes here for $75 OFF: https://www.opexfit.com/coaches-summit-october-2021Prefer video? Watch the episode on YouTube
#54 - Coaching Pregnant Women with Melissa Guitron
50:49Women’s health is one of the most under researched and overlooked areas in the fitness industry, but Melissa Guitron is here to change that.CCP Coaches - join us for Melissa's presentation by grabbing your Coaches Summit passes here for $75 OFF: https://www.opexfit.com/coaches-summit-october-2021Follow Melissa on Instagram: @melissa_tron or visit www.opexkura.com00:00 - 01:20 Introduction 01:20 - 02:38 What Melissa has been up to since we last saw her02:38 - 05:15 Best advice she can give coaches/gyms about surviving this moment05:15 - 06:40 Biggest difference between OPEX Kura pre and post Covid06:40 - 09:20 Melissa’s new course and where her interest in women’s health during pregnancy came from 09:20 - 21:53 Misconceptions that coaches have about pregnant clients and impacts on infertility21:53 - 31:35 Broad principles for exercise while working with pregnant women 31:35 - 38:43 What does individual design mean during pregnancy and the concept of self regulation38:43 - 49:11 Why is it so tough for women in the fitness industry?49:11 - 49:53 Close
#53 - BJJ and the Samurai Coach with Michael Bann
1:15:01In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith caught up with Michael Bann.CCP Coaches - join us for Michael's presentation by grabbing your Coaches Summit passes here for $75 OFF: https://www.opexfit.com/coaches-summit-october-2021Follow Michael on Instagram: @coachmichaelbann00:00 - 01:33 Introduction to Michael Bann01:33 - 04:35 Catch up on Michael and Georgia’s BJJ endeavors04:35 - 12:35 How Michael got back into martial arts and why12:35 - 29:02 How Michael has been influenced by his Coach and BJJ29:02 - 32:02 Biggest learning from his recent BJJ tournament32:02 - 56:06 Michael’s learnings about Program Design from BJJ, including taking a neurocentric approach56:06 - 1:08:58 Principles, Individual Design and opportunities to continue to perfect as the Samurai Coach1:08:58 -1:13:59 Closing