OPEX Ottawa

I'm excited to start training the OPEX way. My friend, Jonathan Di Pierro, just opened OPEX Ottawa and he invited me to live the same process a new client would. If you want to know more of what it means to train the OPEX way then keep on reading. You'll be well taken care of because Jonathan is a top-notch trainer.

CrossFit Level 1 (CF-L1 Certificate Holder)
CrossFit Level 2 (CF-L2 Certificate Holder)
CrossFit Level 3 (CCFT- Certified CrossFit Coach)
CrossFit Specialty Course: Gymnastics
OPEX Level 1 Certified Associate Coach (only 42 individuals worldwide)
OPEX CCP Level 1 Assessment
OPEX CCP Level 1 Program Design
OPEX CCP Level 2 Consulting
OPEX CCP Level 2 Nutrition
OPEX CCP Business Systems

Here's a nice video from OPEX Fitness that explains what a first-time client goes through.

OPEX Ottawa is all about personalized fitness and I can't wait to visit.

Day 1 of consultation:

Today was my consultation with Jon. When I showed up, it was a slightly different vibe than a CrossFit box. Music was lower. Multiple clients were doing a different workout based on their needs. Two coaches were always available to answer questions and guide the clients. I say this because often times OPEX is often compared to CrossFit in conversations. CrossFit is more on the group training end of the spectrum whereas OPEX is in between group training and personal training.

During the consultation, Jon explained to me what personalized training is. Currently, my knowledge is limited but if you wanted to know more you can always visit OPEX Ottawa ;) Personalized training is not group training and it's not personal training. Every client has different needs and different goals. The OPEX coach is there to guide you and empower you to become the best version of yourself. I'm really enjoying discovering more about personalized training. I often feel that the Ra! Ra! Ra! of group training to be tiring and I don't necessarily enjoy having a personal trainer by my side ALL THE TIME. This is where personalize training becomes interesting. After the consultation phase, you'll have a plan, a location to train and coaches that'll help when you ask for it and when you need it. Jon also explained to me that I'll have a nutrition plan and access to an App that'll keep me accountable.

After we discussed my fitness history (past: hockey, soccer, marathons, and weights; present: chasing my daughter around), we talked about my monthly objective. I told him that I wanted to lose 2-5 lbs while training the OPEX Fitness way. He then took my body fat percentage using a body fat caliper. He told me he usually asks his clients if they are comfortable with the procedure...honestly, it wasn't that bad. It's good information to know about yourself. This dad bod has 19% body fat. I'm assuming it'll get measured in a month's time.

The next step in the introduction phase will be the physical assessment and movement analysis. Jon will take note of my strengths and areas needing improvement. From there, he'll be able to personalize my fitness plan.

Day 2 of consultation:

Yesterday was my movement analysis and physical assessment. We started with the movement analysis which consisted of evaluating my different range of motions and my joints mobility. Jon took notes of everything. He'll then use that information to build me a program (more on that later). The movement analysis made me feel pretty good. It was a good warm-up for the physical assessment.

During the physical assessment, I did a variety of strength training exercises. All of the exercises had 4 levels. Level 1 being the easiest and level 4 being the hardest. If you successfully complete level 1 you can then move on to level 2. I made it to level 3-4 on some of the exercises but others were too hard for me (I'm sure he'll get me to progress to level 4 with my personalized training program). The physical assessment concluded with a 10-minute air bike session.

Once both tests were done, Jon introduced me to the TrueCoach App. This is a great app for both coaches and clients. Jon already programmed my Monday, Wednesday, and Friday workout. We decided I would train 3X a week. You can see my first two workouts in the picture. The different exercises also have a video that explains how to properly execute the movements. Once I'm done with an exercise, I'll have to add notes so that Jon knows if it was too easy or too hard. Sometimes he'll request a video so that he can comment on my form and technique. If I have any questions I can message my coach directly and he'll be able to answer me. Being a personal trainer myself I've never had someone else be responsible for my programming. I'm excited this should be fun.

That's it for now. I'm off to my daughter's dance class. I'll write my third entry tomorrow after tomorrow's scheduled workout.

First workout:

My first workout was Yesterday. Jon scheduled three workouts this week (M-W-F). All workouts are roughly 30 minutes. That's what I told him I could manage in our consultation. On top of that, I'll be jogging twice weekly (20 minutes). You can actually see my first workout in the picture above. Once I completed an exercise, I wrote a comment on the App. I had to take a video of the Rear Foot Elevated Split Squat. Jon then commented on the video so that I can improve. What's great about the app is there are demo videos that show you how to perform the exercises.

End of week 1 beginning of week 2:

I ended up doing three workouts via the TrueCoach App. Jon uses the app to build my training program. I also started my summer hockey this week. I decided to play summer hockey after two years off. I'm taking advantage of my time before baby #2 comes along. This was a very manageable load. During the second week, I'll be doing once again 3 workouts and 1 hockey game. 

Although it's already been mentioned, I really enjoy my individualized training program. I'm in continuous contact with Jon via the TrueCoach App. He takes a look at my videos and comments on my technique. His critique is helpful in improving my form.

What I enjoyed the most was the programming. In the past, I would often do the traditional 3 X 12 technique (3 sets of 12 reps). Jon is making me do 3 - 5 sets for 5-10 reps. I'm getting more volume in that's for sure. I would usually be done by set #3 and now his training program is making my workout a bit longer which is really starting to pay off. I feel better! Tomorrow will be a big day of training.

Week 3:

I'm beginning week 3 tomorrow. If you take a look at the picture on the right, you'll see 6 green squares. When I click on them, I have access to my previously completed workouts. The beige looking squares are my upcoming workouts. As you can see there are 4. Jon wants me to come in on Saturday to re-test my 10 min. Flywheel bike score to see how it's changed over the last 3 weeks. I'm really liking OPEX Ottawa and the TrueCoach app. 
Last entry:

Usually, at this time of the year, I would be running a half or full marathon Ottawa's Race Weekend. A few years ago, I changed my training style and started the Ottawa Gym Critic blog. I want to learn from as many trainers as possible. 

Today, at OPEX, Jon wanted me to retake the 10-minute air bike test. Last time, I burned 97 calories. This time, I was able to burn 111 calories in 10 minutes. I was exhausted but felt proud for getting a new PB! 

When I started training the OPEX way I weighed in at 221 lbs. I'm now 217 lbs. I feel much better and confident. I'm also more proficient in certain movement patterns (ie., Bulgarian squat).

I would highly recommend Jon and OPEX Ottawa. He's knowledgeable, experienced, and bilingual. He will definitely help you achieve your goals. If you want to lose weight, add muscle mass, improve your athleticism, OPEX is the place to go.


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