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 titles00:55 - 2:50 Opening statements and Exercise Selection chat2:50 - 7:10 The importance of relationships in coaching7:10 - 25:10 Basics of human behavior a coach needs to understand25:10 - 25.:20 Closing statementsLearn 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 titles00:45 - 1:43 Intro to today’s topic -Does Efficiency Actually Matter?1:43 - 5:50 Where the idea came from5:50 - 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 efficient21:55 - 23:32 Coaching systems in CCPLearn 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-1What’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 titles00:55 - 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-talkIn 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 titles00:50 - 1:95 Intro to strength training protocols1:95 - 7:35 20 Rep Squat Program7:35 - 11:10 German Volume Training11:10 - 18:25 5x518:25 - 20:20 5/3/120:20 - 22:00 How to decide on the best rep scheme22:10 - 23:34 Closing thoughtsWatch 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-talkIn 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 titles00:35 - 03:45 Intro to new format03:45 - 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 LearnRxWatch 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 titles00:30 - 01:05 Should coaches do blood testing?01:05 - 49:15 Where blood work sits in the assessment process49:15 - 56:30 What’s possible with InsideTracker testing plans56:30 - 58:37 Closing thoughtsLearn 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 titles00:45 - 02:15 Introductions02:15 - 10:55 The pros and cons of remote coaching10:55 - 16:50 Basic human guidelines for adaptive athletes16:50 - 28:45 How he defines quality movement28:45 - 1:10:45 Michael’s advice for coaching adaptive athletes1:10:45 - 1:12:29 Closing thoughtsIG: @coach_michael_bannRemote Coaching: https://www.crafted.coach/coaches/michael-bannCoaching 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 titles00:45 - 05:20 Introduction05:20 - 12:45 Intro to exercise selection12:45- 20:20 Assessment20:20 - 23:10 Life Gain framework23:10 - 43:45 Contraction progression43:45 - 58:15 Exercise intention58:15 - 1:04:23 How CCP will help with exercise selectionJoin 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 titles00:40 - 06:10 Intro to topic 06:10 - 24:10 Belief in yourself/purpose24:10 - 39:20 Pricing39:20 - 50:30 Client numbers50:30 - 56:30 Knowing where you sit financially/where you want to go56:30 - 1:01:35 Acquisition1:01:35 - 1:07:00 Retention1:07:00 - 1:11:37 Closing statementsJoin 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 Opening2:00 - 2:55 Intro to training splits2:55 - 7:25 Smarter vs simpler training splits7:25 - 32:05 What are splits and why are they important?32:05 - 35:25 What you need to lay out a split35:25 - 1:05:55 The process of writing a split for beginner, intermediate, and advanced clients1:05:55 - 1:09:28 Closing remarksApply 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 titles00:45 - 3:15 Intro to topic: Structuring Aerobic Wok3:15 - 7:15 Why it’s important to structure aerobic work7:15 - 12:45 How CCP coaches learn to structure aerobic work12:45 - 19:50 Reasons to get creative with program design19:50 - 37:00 Ways to structure aerobic work differently37:00 - 45:00 Rest45:00 - 54:15 Pacing54:15 - 56:55 Reps56:55 - 1:01:15 Ordering1:01:15 -1:04:30 Measurement/time1:04:30 - 1:07:15 How to decide what measurement to give clients1:07:15 - 1:08:55 Final thoughtsApply 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 titles00:50 - 06:05 Introduction to the topic - the best nutrition advice ever received06:05 - 15:10 Quantity more important than quality15:10 - 28:50 Quality is more important than quantity28:50 - 39:50 It's not always going to be as hard as in the beginning39:50 -47:35 Nutrition + exercise are not a transactional relationship47:35 - 54:25 Importance of home cooking54:25 - 1:00:50 Importance of simplicity + personalization1:00:50 - 1:01:25 ClosingApply 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 titles00:45 - 03:25 Intro to today’s topic: basic human guidelines03:25 - 11:35 Where idea for podcast came from11:35 - 54:25 Discussion of basic human guidelines54:25 - 55:25 ClosingApply 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-coachrx00:00 - 00:50 Opening titles00:50 - 04:50 Intro to topic: The Productive Coach04:50 - 11:35 What is a productive coach?11:35 - 27:05 What prevents productivity for the coach?27:05 - 56:50 Strategies to increase productivity56:50 - 58:07 ClosingApply 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 titles00:45 - 09:30   Intro to topic + personal views on it09:30 - 14:45 Perspective / Experience14:45 - 21:30 Consistency21:30 - 26:15 Objectivity26:15 - 35:25 Knowledge35:25 - 43:00 Having a path43:00 - 52:00 Ability to coach nutrition and exercise52:00 - 59:45 Emotional intelligence59:45 - 1:02:45 Not being fanatical about one method1:02:00 - 1:03:28 CloseApply 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 titles00:50 - 06:05 Intro to topic and personal anecdotes about drinking coffee06:05 - 15:20 Relationship to coffee15:20 - 23:50 What happens when we drink caffeine23:50 - 28:35 Why caffeine keeps us from sleep28:35 - 48:50 Upsides of caffeine48:50 - 59:20 Downsides of caffeine59:20 - 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-wrong00:00 - 00:45 Opening Titles00:45 - 03:00 Intro to skill development, progression, and expression03:00 - 16:00 Where skill development goes wrong16:00 - 34:15 Skill progression for the human35:15 - 39:35 Skill progression and expression for the athlete39:35 - 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 program2. Mixed MAP 9 8-week programAccess the full programs in LearnRx: https://learnrx.app/Assign the Program in CoachRx: https://coachrx.app/00:00 - 00:45 Opening titles00:45 - 03:45 Intro to todays topic03.45 - 7.00 What is 6/12/25?7:00 - 7:45 What you get from this progression7:45 - 10:25 Why it's not for a novice10:25 - 12:25 How to guide the client on load12:25 - 24:45 6/12/25 daily plans24:45 - 31:55 6/12/25 progressions31:55 - 35:30 Signs this program is going wrong35:30 - 45:00 Mixed MAP 9 8 week progressions - Mixed cyclical key principles45:00 - 49:30 Mixed modal key principles49:30 - 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 titles00:35 - 2:00 Intro to topic2:00 - 7:45 What is accumulation?7:45 - 9:25 What is intensification?9:25 - 14:10 Training age considerations14:10- 20:25 Mistakes made in implementation20:25 - 1:02:47 Goals and implementation (health, performance, strength, hypertrophy, endurance, 1:02:47 -1:05:20 Individualization and accumulation and intensification1:05:20 - 1:05:40 CloseApply 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 titles00:45- 3:15 Introduction to alcohol3:15 - 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 statementsApply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1