OPEX Fitness Presents: Back Room Talk

Program design is the easy part of coaching. The real challenge (and the fun!) is in nurturing relationships and using the principles of human behavior to help your clients make sustainable changes. In this episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith chat about the human behavior basics every coach should know and why relationships are actually more important than program design. 00:00 - 00:55 Opening titles 00:55 - 2:50 Opening statements and Exercise Selection chat 2:50 - 7:10 The importance of relationships in coaching 7:10 - 25:10 Basics of human behavior a coach needs to understand 25:10 - 25.:20 Closing statements Learn more about the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

We’ve changed our thinking on what it means to be an efficient coach over the last few years, and so we want to clear a few things up in this week’s episode of Back Room Talk! 00.00 - 00.45 Opening titles 00:45 - 1:43 Intro to today’s topic -Does Efficiency Actually Matter? 1:43 - 5:50 Where the idea came from 5:50 - 8:55 Are fitness coaches creatives? 8:55 - 14:55 Does efficiency matter? 14:55 - 19:55 What does efficiency mean? 19:55 - 21:55 What it feels like to be efficient 21:55 - 23:32 Coaching systems in CCP Learn more about the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

Join CCP and mention Back Room Talk for $500 off your enrollment! Offer ends June 30. Apply here: https://www.opexfit.com/ccp-level-1 What’s the best fitness advice you’ve ever received? In this week's episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith reflect on the answers you guys gave when we asked this question on Instagram a few weeks ago! 00:00 - 00:55 Opening titles 00:55 - 07:25 What's new in CCP + start for $500 off! 07:25 - 7:55 The best fitness/coaching advice I ever received was … 07:55 - 14:10 Discipline over motivation. 14:10 - 19:55 Decide what you want to earn, how many clients you want to handle and charge that rate from the get go. The exceed that value in your service. 19:55 - 23:40 You’re never experienced enough to not get coached. 23:40 - 26:35 Don’t neglect your rest days. And more is not better. 26:35- 29:35 If you’re not learning, you’re dying. 29:35 - 30:20 Just start. 30:20 - 31:07 Closing

Sign up for LearnRx and access our exclusive subscriber-only content, including this week's Half Marathon Program Breakdown and our huge library of fitness education classes: https://learnrx.app/ https://learnrx.app/classes/back-room-talk In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith break down and review 4 common strength training protocols: 20 Rep Squat Program, German Volume Training (10x10), 5x5, and Wendler’s 5/3/1. 00:00 - 00:50 Opening titles 00:50 - 1:95 Intro to strength training protocols 1:95 - 7:35 20 Rep Squat Program 7:35 - 11:10 German Volume Training 11:10 - 18:25 5x5 18:25 - 20:20 5/3/1 20:20 - 22:00 How to decide on the best rep scheme 22:10 - 23:34 Closing thoughts Watch the full episode in video on Youtube: https://youtu.be/0ZOPuSFMGso

Sign up for LearnRx and access our exclusive subscriber-only content, including this week's Half Marathon Program Breakdown and our huge library of fitness education classes: https://learnrx.app/ https://learnrx.app/classes/back-room-talk In this week's episode of Back Room Talk, Carl Hardwick and Georgia Smith roll through real answers to common questions on aerobic training. 00:00 - 00:35 Opening titles 00:35 - 03:45 Intro to new format 03:45 - 07:45 Question 1: If I do aerobic work will I lose my strength gains? 07:45 - 13:05 Question 2: Do I need to consume a lot of carbohydrates if I do aerobic work? 13:05 - 15:10 Question 3: Will I burn more calories if I run fasted? 15:10 - 18:20 Question 4: Will I burn more calories doing aerobics over strength training? 18:20 - 21:45 Question 5: Will minimalist shoes fix my running technique? 21:45 - 24:40 Half Marathon Program Breakdown in LearnRx Watch the full episode in video on Youtube: https://youtu.be/0ZOPuSFMGso

Should fitness coaches do blood testing? While knowing what’s going under the hood is undeniably important for health, this is an area that has long been untouched by coaches, both due to a lack of knowledge and scope of practice concerns. In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith share their thoughts on whether or not blood work should be a part of the fitness coaching process. 00:00 - 00:30 Opening titles 00:30 - 01:05 Should coaches do blood testing? 01:05 - 49:15 Where blood work sits in the assessment process 49:15 - 56:30 What’s possible with InsideTracker testing plans 56:30 - 58:37 Closing thoughts Learn more about ordering blood biomarker testing using the CoachRx app and start your free 14-day trial: https://www.coachrx.app/insidetracker

In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith are joined by repeat guest Michael Bann to discuss coaching adaptive athletes and defining quality movement. 00:00 - 00:45 Opening titles 00:45 - 02:15 Introductions 02:15 - 10:55 The pros and cons of remote coaching 10:55 - 16:50 Basic human guidelines for adaptive athletes 16:50 - 28:45 How he defines quality movement 28:45 - 1:10:45 Michael’s advice for coaching adaptive athletes 1:10:45 - 1:12:29 Closing thoughts IG: @coach_michael_bann Remote Coaching: https://www.crafted.coach/coaches/michael-bann Coaching Mentorship: https://www.opexfit.com/remote-coaching-mentorship-program

“What’s the best exercise for…?” is one of the most common questions we get from coaches. So we decided to answer it in this week’s episode of Back Room Talk! Hosts Carl Hardwick and Georgia Smith share 5 essential frameworks for exercise selection, to help you think critically about what exercises you’re prescribing. 00:00 - 00:45 Opening titles 00:45 - 05:20 Introduction 05:20 - 12:45 Intro to exercise selection 12:45- 20:20 Assessment 20:20 - 23:10 Life Gain framework 23:10 - 43:45 Contraction progression 43:45 - 58:15 Exercise intention 58:15 - 1:04:23 How CCP will help with exercise selection Join the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

Passion isn’t enough if you can’t pay your bills… In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith discuss the things coaches need to consider if they want to make more money doing what they love. 00:00 - 00:40 Opening titles 00:40 - 06:10 Intro to topic 06:10 - 24:10 Belief in yourself/purpose 24:10 - 39:20 Pricing 39:20 - 50:30 Client numbers 50:30 - 56:30 Knowing where you sit financially/where you want to go 56:30 - 1:01:35 Acquisition 1:01:35 - 1:07:00 Retention 1:07:00 - 1:11:37 Closing statements Join the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

The training split lays the foundation for everything you write in program design… but too many coaches either overcomplicate the split, or skip this crucial step altogether. In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith share how to create training splits that are both simpler and smarter. 00:00 - 2:00 Opening 2:00 - 2:55 Intro to training splits 2:55 - 7:25 Smarter vs simpler training splits 7:25 - 32:05 What are splits and why are they important? 32:05 - 35:25 What you need to lay out a split 35:25 - 1:05:55 The process of writing a split for beginner, intermediate, and advanced clients 1:05:55 - 1:09:28 Closing remarks Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

You can progress a client through cyclical, time-based MAP intervals forever and get them great results, and mastering the basics first is essential… but as coaches, we love to challenge ourselves to think outside the box with program design! In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith discuss creative strategies for structuring aerobic training, so both the coach and the client get to play. 00:00 - 00:45 Opening titles 00:45 - 3:15 Intro to topic: Structuring Aerobic Wok 3:15 - 7:15 Why it’s important to structure aerobic work 7:15 - 12:45 How CCP coaches learn to structure aerobic work 12:45 - 19:50 Reasons to get creative with program design 19:50 - 37:00 Ways to structure aerobic work differently 37:00 - 45:00 Rest 45:00 - 54:15 Pacing 54:15 - 56:55 Reps 56:55 - 1:01:15 Ordering 1:01:15 -1:04:30 Measurement/time 1:04:30 - 1:07:15 How to decide what measurement to give clients 1:07:15 - 1:08:55 Final thoughts Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith share their top 3 pieces of nutrition advice… you’ll have to listen to find out what it is! 00:00 - 00:50 Opening titles 00:50 - 06:05 Introduction to the topic - the best nutrition advice ever received 06:05 - 15:10 Quantity more important than quality 15:10 - 28:50 Quality is more important than quantity 28:50 - 39:50 It's not always going to be as hard as in the beginning 39:50 -47:35 Nutrition + exercise are not a transactional relationship 47:35 - 54:25 Importance of home cooking 54:25 - 1:00:50 Importance of simplicity + personalization 1:00:50 - 1:01:25 Closing Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith share their list of the Basic Human Guidelines - movement requirements they believe every human should work towards being able to achieve. 00:00 - 00:45 Opening titles 00:45 - 03:25 Intro to today’s topic: basic human guidelines 03:25 - 11:35 Where idea for podcast came from 11:35 - 54:25 Discussion of basic human guidelines 54:25 - 55:25 Closing Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith discuss productivity and what it means for the fitness coach. FREE LEARNRX CLASS: Individual Design Efficiency - https://learnrx.app/classes/individual-design-efficiency-with-coachrx 00:00 - 00:50 Opening titles 00:50 - 04:50 Intro to topic: The Productive Coach 04:50 - 11:35 What is a productive coach? 11:35 - 27:05 What prevents productivity for the coach? 27:05 - 56:50 Strategies to increase productivity 56:50 - 58:07 Closing Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

What characteristics do the best fitness coaches possess? Back Room Talk hosts Carl Hardwick and Georgia Smith chat about the traits and behaviors they believe every coach should work to develop. 00:00 - 00:45 Opening titles 00:45 - 09:30 Intro to topic + personal views on it 09:30 - 14:45 Perspective / Experience 14:45 - 21:30 Consistency 21:30 - 26:15 Objectivity 26:15 - 35:25 Knowledge 35:25 - 43:00 Having a path 43:00 - 52:00 Ability to coach nutrition and exercise 52:00 - 59:45 Emotional intelligence 59:45 - 1:02:45 Not being fanatical about one method 1:02:00 - 1:03:28 Close Apply to CCP: https://www.opexfit.com/ccp-level-1

Love coffee? This episode is for you! Back Room Talk hosts Carl Hardwick and Georgia Smith chat about what happens when we consume caffeine and how it affects health and performance—the good and the bad. 00:00 - 00:50 Opening titles 00:50 - 06:05 Intro to topic and personal anecdotes about drinking coffee 06:05 - 15:20 Relationship to coffee 15:20 - 23:50 What happens when we drink caffeine 23:50 - 28:35 Why caffeine keeps us from sleep 28:35 - 48:50 Upsides of caffeine 48:50 - 59:20 Downsides of caffeine 59:20 - 1:04:17 Closing thoughts

In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith discuss a new framework for mastering physical skills, with examples of application along the way. Watch the Skill Development and Progression webinar for FREE here: https://learnrx.app/classes/webinars/chapters/skill-development-progression-where-coaches-go-wrong 00:00 - 00:45 Opening Titles 00:45 - 03:00 Intro to skill development, progression, and expression 03:00 - 16:00 Where skill development goes wrong 16:00 - 34:15 Skill progression for the human 35:15 - 39:35 Skill progression and expression for the athlete 39:35 - 51:51 Closing thoughts on learning - Check out LearnRx here: https://learnrx.app/homepage

In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith break down the intentions, daily plans, and progressions of two programs: 1. 6/12/25 Full Body Tri Sets 6-week program 2. Mixed MAP 9 8-week program Access the full programs in LearnRx: https://learnrx.app/ Assign the Program in CoachRx: https://coachrx.app/ 00:00 - 00:45 Opening titles 00:45 - 03:45 Intro to todays topic 03.45 - 7.00 What is 6/12/25? 7:00 - 7:45 What you get from this progression 7:45 - 10:25 Why it's not for a novice 10:25 - 12:25 How to guide the client on load 12:25 - 24:45 6/12/25 daily plans 24:45 - 31:55 6/12/25 progressions 31:55 - 35:30 Signs this program is going wrong 35:30 - 45:00 Mixed MAP 9 8 week progressions - Mixed cyclical key principles 45:00 - 49:30 Mixed modal key principles 49:30 - 50:16 Close

By cycling through phases of accumulation and intensification, you manage exposure to volume and intensity and keep your clients recovering and progressing towards their training goals. In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith discuss the nuances of implementing periodization. 00:00 - 00:35 Opening titles 00:35 - 2:00 Intro to topic 2:00 - 7:45 What is accumulation? 7:45 - 9:25 What is intensification? 9:25 - 14:10 Training age considerations 14:10- 20:25 Mistakes made in implementation 20:25 - 1:02:47 Goals and implementation (health, performance, strength, hypertrophy, endurance, 1:02:47 -1:05:20 Individualization and accumulation and intensification 1:05:20 - 1:05:40 Close Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

Can alcohol fit inside of a healthy lifestyle? What about if I’m trying to gain lean mass, lose body fat, perform at a high level, or maximize vitality? In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith discuss physiological impacts of booze. 00:00 - 00:45 - Opening titles 00:45- 3:15 Introduction to alcohol 3:15 - 51:30 Why do we drink it and what happens when we drink alcohol (metabolism, hormones, sleep, energy balance, mental acuity) 51:30 - 55:45 How these factors fit into vitality, muscle gain, fat loss 55:45 - 1:01:47 Closing statements Apply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1