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THE BASIC LIFESTYLE GUIDELINES: HOLIDAY EDITION
THE BASIC LIFESTYLE GUIDELINES: HOLIDAY EDITION
The holiday season is well and truly underway. There will be plenty of family time, celebration, and reflecting on the past year. Inevitably, there will also be some challenges to your fitness and health routine from holiday party after holiday party!
Here are a few simple tips to help you enjoy the holidays and continue to progress towards your goals!
1) BREATHE MORE
With family coming into town, holiday parties, and cocktail hours your balance of work and rest will not be ideal over the next month! Take time throughout the day to take some belly breaths and calm down your nervous system.
Breathing exercises stimulate the “rest and digest” nervous system to reduce the harmful effects of stress and anxiety, keeping your immune system working at full capacity and making it easier to stay jolly!
2) GET MORE SUN EXPOSURE (WHERE POSSIBLE)
Tis the season for late nights from holiday parties which can have a negative effect on your circadian rhythm and energy levels. A great way to lessen the damage is to ensure that you get adequate sun exposure. This sun exposure can come in the form of going for an afternoon walk or having those evening drinks outside and watching the sunset (weather permitting). We know, easier said than done in the Northern Hemisphere… try a Happy Light and chat with your doctor about Vitamin D to help keep energy levels stable.
3) REFLECT ON YOUR GOALS
What better time than the holiday season to reflect on your progress and capitalize on new motivation?
Reflect on the year–what worked, what didn’t, and how can this be improved in 2020?
4) ENJOY IN MODERATION
The holidays are synonymous with indulgence and while it’s easy to deploy some complicated diet strategy in order to avoid those extra calories, the best approach is often the simplest.
Enjoy your favorite foods in moderation, don’t forget to chew thoroughly, and take a post-meal walk!
Chewing each bite thoroughly will increase the chance that your body can digest the food properly and the post-meal walks will help balance blood sugar and boost your NEAT (non-exercise activity thermogenesis). Bring along your family members for accountability and quality time!
5) SHARE THE GIFT OF HEALTH
There’s no need to be “that guy,” oversharing about your fitness regime. But some small actions can have a big influence on the health of your loved ones! Providing some healthier options at the dinner table, incorporating movement into your family traditions, and teaching a friend about the importance of sleep and hydration are a few ways to share health these holidays.
The Female Athlete, Focus on Core and Pelvic Floor – NYC – Brooklyn, NY
Date: October 19-20, 2019
Location: OPEX South Brooklyn
Course Faculty: Antony Lo The Physio Detective Sydney, Australia Australian Physiotherapy Association Titled Musculoskeletal Physiotherapist Master in Manual Therapy (UWA) B.App.Sc.(Physio)(USyd)
High intensity has been popular for decades. However people like Jane Fonda, Les Mills and fitness classes and events like bootcamps, obstacle course racing, and CrossFit have made high-intensity exercise popular for females. The USA Weightlifting Federation has seen a significant increase in membership largely in part to CrossFit’s use of Olympic Weightlifting in its exercise programming. With such high level physical challenges come concerns about how to manage common women’s health problems such as Incontinence, Pelvic Organ Prolapse (associated more with pelvic floor weakness), and Pelvic Pain (particularly from pelvic floor overactivity) as well as concerns about exercising during pregnancy, and postpartum issues such as divarication of rectus abdominis, exercising after a Caesarian section, and lifting while breastfeeding.
This course will attempt to address these concerns about high-intensity exercise in women, teach participants some of the common loaded movements, how to modify these exercises for different populations, and how to assess, treat and rehabilitate common lower half injuries.
Registration: 7 – 7:30 am
Day 1: 7:30 am – 5:30 pm
Day 2 Optional workout: 7 am – 7:30 am
Day 2: 7:30 am – 5:30 pm
This course includes both lecture and lab components.
PT CEUs approved for NY. Texas CEUs will be applied for. More will be posted as CEUs are approved.
- There is pretty much nothing in the world like this course. It tells female athletes, “Yes you can.” We need to empower women and tell them that it is ok to do the things they love. It is OUR job to show them how. This course will show you how to do that safely and effectively.
- I have been doing pediatrics for the past 7 years.. got ready for a change of scenery and decided to get back into orthopedics and women’s health. I went to a women’s health course through the APTA and another course and left feeling a little disappointed. Everyone really encourage only low impact and overly cautious treatment for women’s health, especially postpartum. But in my experience women had taken that advice very hard and still continued to run or do high intensity fitness. So this class was a much needed break from that and really gave me back my excitement for women’s health again. As a mom of 2, both being C sections, I would have died if my OB or PT told me not to run or CrossFit. Luckily my OB was awesome and got me back running 2 weeks post partum (even after c sections) and told me to continue CrossFit while listening to my body. I wanted to be like her. Not killing the idea of fitness in postpartum mothers or thinking that all I could do was clam shells or bridges for 6-8 weeks. My healing was incredibly fast and I have no issues with DRA or SUI. If I had gone slow and taken 4-6 months to get back into running or high intensity fitness like most OB’s/PT’s suggest I think I would have lost my mind and my healing would have been so much slower. Women are awesome and we should help them do what they want to do… not restrict! I loved this common theme in this class.
- I’m a coach, mom of two children, and an athlete. Antony helped me realize that I could calm the heck down. I’m doing a good job and with his knowledge I learned new techniques to treat myself and my athletes in a new light.
- The Female Athlete course exceeded my expectations. The course was designed well and presented by amazing people with powerful messages. It wasn’t just about female athleticism, it was about giving women power to do the things they love- things they may have thought they would never do again symptom-free. I learned how to support my clients in reaching their goals, whatever they may be, in a positive way.
- What a fantastic weekend! Antony’s presentation of the material allowed for tons of interaction and time to rethink old ways of doing things to make way for trying something different. I’ve already begun to incorporate some of the ideas in my private women’s health PT practice! Thank you, Physio Detective and Pelvic Guru!
- I was so impressed with the course in every aspect and really took away so much more than I expected to. And it’s practical shit! Theory and research is great but when you’re seeing women every single day in the fitness world, we need things that work and work in the moment. And we need the chance as professionals to do things that may work and be in situations in which we don’t HAVE to be right all the time!!!!
- To provide a basic understanding of high-intensity training (using CrossFit as a base model but including bootcamp, HIIT, Tabata, etc) for female athletes/participants
- To provide participants with the tools to be able to communicate, assess, and treat high-intensity training athletes more specifically
- To deal with ante-natal and postnatal exercise considerations in high intensity exercise
- To provide an overview of common high-intensity exercise-related musculoskeletal injuries of the lumbopelvic-hip complex and options on how to manage them using exercise
- To provide an understanding of Pelvic Floor Dysfunction in exercise and appropriate modifications for impact and relatively heavy lifting exercises
- To provide a way of utilizing “core stability” principles with a test-retest model using performance as a measure of effectiveness
- To provide an overview of the common body weight and loaded movements involving the LPH, sound technique guidelines and appropriate modifications
- To provide a realistic and practical balance between the biological and the psychosocial aspects in managing the high intensity training athlete, their Coaches and their expectations
Antony Lo The Physio Detective Sydney, Australia Australian Physiotherapy Association Titled Musculoskeletal Physiotherapist Master in Manual Therapy (UWA) B.App.Sc.(Physio)(USyd). Antony Lo is a physiotherapist from Australia and runs The Physio Detective service. He earned his degree from the University of Sydney and has been in practice nearly 20 years (old enough to see old things come back as new things!). He completed his post-graduate masters in Manual Therapy (Musculoskeletal Physiotherapy) from the University of Western Australia and has completed his Specialisation training in Musculoskeletal Physiotherapy. He has been involved with treating CrossFit athletes for 5 years and has helped some of the world’s best CrossFitters at the highest levels through to beginners of all ages. He loves and participates in CrossFit and is a strong advocate for the sport. Through participation and through his work as a Physiotherapist at all levels of CrossFit, he has developed a model of treatment that utilises the best from Sports Science, Musculoskeletal/Sports Physiotherapy, Pain Science, and Women’s Health research to provide a realistic holistic model of care balancing the biopsychosocial model of healthcare. He is NOT an employee of CrossFit, he does not represent or work for them in any way and his views and opinions are entirely his own. He holds a CrossFit level 1 – Trainer Certificate and is a CrossFit Football Coach/Consultant. Antony has a wife and 3 beautiful children in the best city in the world – Sydney, Australia!
This course is for physical therapists and healthcare and fitness professionals looking for more information and practical knowledge on how to treat female athletes.
0700hrs – Registration
0730hrs – Introduction, Practical 1 and Demonstration Patient, Foundations for Thinking
0930hrs – Break15mins
0945hrs – Foundations for Thinking (continued) and Practical 2
1200hrs – Lunch 60mins
1300hrs – Knowledge
1500hrs – Break 15mins
1515hrs – Assessment, Practical 3 and 4
1730hrs – Finish Day 1
0700hrs – Optional Workout (30-45mins)
0730hrs – Management – Diastasis, Ante-Natal and Post Natal Considerations
0930hrs – Break 15mins
0945hrs – Management – Bodyweight and Impact Loading Exercises
1200hrs – Lunch 60mins
1300hrs – Loaded Exercises
1500hrs – Break 15mins
1515hrs – Management – Putting it all together and patient demonstration
1730hrs – Finish Day 2 and course
What is the refund policy?
Refunds are honored up to 30 days before the course and may be subject to a $75 administrative fee. Within 30 days before the course, refunds will not be provided.
If you’re unable to attend the course you purchased, you can also transfer to the same course offered later in the year (if available) for a $25 fee. Course transfers need to be done at the time of request and must be directly into a course that already exists (i.e. we can’t just keep it out there waiting for another course that might be scheduled next year). Transfers must happen within 1 year of the dates of the course that participant is transferring out of.
There is a $50 transfer fee to transfer to a different course (and price variations between the two courses may need to be addressed). Course transfers need to be done at the time of request and must be directly into a course that already exists (i.e. we can’t just keep it out there waiting for another course that might be scheduled next year). Transfers must happen within 1 year of the dates of the course that participant is transferring out of.
If the course does not reach a minimum number of students up to 30 days before the course, the course may be canceled, and a full refund will be provided.
Will I get CEUs or a certificate?
Pelvic Guru Academy applies for PT/PTA CEU credits for each course we host in the state where the course is taking place. We will make a note at the top of the course registration page once CEUs have been approved for each course. If you are coming from another state, please check with your state on reciprocity for CEUs.
What should I wear and how will labs run for Female Athlete courses?
It is suggested that you wear clothing you can exercise in; tight clothing like shorts and a tight singlet or sports crop top will help for observation during practicals. While all the practical components are optional, the beauty of the method Antony teaches is that everything is scalable meaning all the exercises can be adjusted to suit your level of fitness and accommodate any physical restrictions you have to exercise.
Can I use a breastpump during a course?
Yes. We can’t promise a private room, but you’re welcome to do what you need to to use a breastpump. You can use it during lecture with everyone else to avoid missing any content if you are comfortable with that.
If you have additional questions, please contact email@example.com for more information.
We need locations that meet the following requirements:
- Within 30 minutes of a major airport
- Have hotels close by
- Be able to host 30-40 people
- Have about 15 treatment tables available for pelvic courses.
- Have space for a yoga class of 30 people for Low Pressure Fitness
- Have access to a CrossFit box that wants to host for Female Athlete
Meet these requirements? Fill out the form HERE. Let us know what courses you’d like to host!
One to One Support To Succeed In and Out of the Gym
When you walk into an OPEX facility, you immediately understand that your best interests are aligned with your coach’s as well as the Gym’s owner(s). Their success depends entirely on your success, both short and long term. They will work with you – One On One – throughout each stage of your fitness journey.
But, while you will have great and ongoing support, your coach will “teach you how to fish.” One of the most important aspects of long term progress is seeing and feeling tangible translation of your fitness progress into areas of your life that you care most deeply about. Whether your priorities are providing your kids with a great example for their growth, building your career without losing a grip on your social life, or competing at the highest level of your sport, Your OPEX coach will guide your path to help get you there.
One to One Support in a Group Environment
OPEX Gyms are where you go when you want to truly enjoy your experience. While you have your own personal coach who designs all of your workouts and your nutrition planning, you also have the opportunity to work out in an outstanding team environment. You will have a coach on the gym floor who will make sure that you are moving safely and effectively, and you will also have other clients who are improving their lifelong fitness right next to you. The OPEX Gym is the perfect mesh of quality training and fantastic environment.
When you walk into an OPEX Gym you immediately see and feel the difference from other community gyms. Your coach will be available to you consistently, but you won’t need to pay the steep price for personal training, and you won’t have to work out on your own to achieve your goals. For the first time, OPEX Gyms take the best of personal training, the smartest fitness program design, and the fun of the fitness gym environment and put them under one roof. Welcome to OPEX!s program design, and the fun of the fitness gym environment and put them under one roof. Welcome to OPEX!
People who want to live larger lives deserve a place where their passions and goals are supported every day. It isn’t enough for a gym to say they’re great. The gym needs to prove it day in and day out through their client’s long-term results and happiness. Through consistent actions, a coach builds trust with his/her clients. You deserve that level of professionalism in your coach.
A coach must also share the same level of excitement for their coaching craft if they expect to provide a high level of service to their clients. Coaches must work as hard as their clients, but they need to be in a gym environment where they share the equivalent long-term progress as their clients. If the coach can’t grow or succeed in their gym, their clients will also fall short.
Everybody Must “Win”
Fitness coaches and owners should be inspirational pillars in their communities. A gym’s message has the power to change lives for the better, and it’s their responsibility to protect and grow that message. Both the coach and the owner should create an environment of growth and support for every client that walks through their doors.
That is where OPEX has come in. They’ve built a system where everybody wins:
- The Client
- The Coach
- The Owner
OPEX’s was built around one purpose:
“To inspire people to live larger lives.”
#LiveLarger and #TeachLearnMoveCreate are not only OPEX’s beliefs, they are the building blocks that have supported tens of thousands of clients all over the world. OPEX lives these ideas because they lead to the best long term success for their clients. For the first time, OPEX Gyms take the best of personal training, the smartest fitness program design, and the fun of the fitness gym environment and put them under one roof. Welcome to OPEX!
Why Did We Choose OPEX?
The OPEX South Brooklyn team met each other almost five years ago through CrossFit. We loved the application of functional fitness, Olympic weightlifting, and intensity, but over time we knew the model was broken. As both athletes and coaches, we noticed the injuries pile up and our progress slow.
Templated programming worked until it didn’t. We felt great until we got hurt. The group classes provided motivation and built camaraderie but lacked specificity. This quickly led to burnout and muscular imbalance.
It was obvious to us. A 40-year old mother trying to feel good and have more energy should NOT be doing the same workouts as a 25-year old male who played college sports. Period. It doesn’t matter if it’s scaled or not. The movement pattern AND loading aren’t appropriate.
So, when it came time for us to open a gym, we knew we wanted to do something different. We wanted to focus on the individual. It’s important to us that our gym’s methodology is aligned with our values and beliefs as both athletes and coaches. For too long we’ve felt that group classes have limited us from properly coaching our clients.
For that reason, we decided to affiliate with OPEX Fitness. Their mission statement is in alignment with our core values:
To inspire people to live larger lives through fitness.
In a group setting, we would see the same clients repeatedly, but never had enough time to assess and fix any issues they may have had. With OPEX, not only do we get to work one on one with our clients off the gym floor, but we also enjoy the support of an amazing community of people who love training on the gym floor.
The OPEX model offers a comprehensive fitness experience. And this experience is built around three key pillars:
Coach. Client. Community.
That phrase symbolizes the individual relationship of the coach & client as well as the collective gym. No other gym experience offers customized fitness in a team environment. We like to think of it as personal training without the micromanagement – but it’s way more than that. It’s the best of both group fitness AND personal training. And most importantly, it aligns with our desire to offer a professional fitness coaching experience to every member we get to work with.
There is nothing more we want than to see you succeed. Under OPEX, we will help you progress your health and fitness in the gym, but also help you live a larger life outside of it.
Life is meant to be experienced to the fullest. With OPEX, we know we will deliver the results that YOU want while also still balancing your personal, professional and family life over the long-term. We can’t wait to sit down with you and figure out your goals and what makes you “tick.”
– Brian, June & Francesco