What is Individual Design?

What is Individual Design (ID)? Individual: a single human being as distinct from a group, class, or family. Design: purpose, planning, or intention that exists or is thought to exist behind an action, fact, or material object. ID is programming that is built for a specific person who has specific goals. Here at OPEX OSS (OPEX Columbia & OPEX Leander), we take this a step further. We not only design a specific training program for each individual but we also provide lifestyle, nutrition, and mentality coaching to get people to their specific goals. Planning (FitBot) Planning (FitBot) Is ID better than training on my own, [...]

To NSAID or not to NSIAD?

Over 30 million people take NSAIDs every day. Aspirin, ibuprofen and naproxen are some of the more popular Non-steroidal anti-inflammatory drugs (NSAID’s). They are great for reducing acute pain, fever, and in higher doses, inflammation. It works by blocking the COX-1 and COX-2 enzymes, which inhibits the synthesis of prostaglandins and thromboxanes. Where most people get in trouble with NSAIDs is when they begin to use them beyond moderation instead of sparingly and appropriately. Example, Aspirin Is the only NSAID that irreversibly inhibits COX-1, which is fantastic when someone is having a heart attack and you want to stave off clotting. [...]


The world is getting easier with technology and social media, but it’s also getting considerably confusing as we get served more and more cheap information from so-called “experts.” Nutrition falls squarely into this category of confusion. Macros this, calories that, detox this, juice cleanse that: what in the world are you supposed to do to get healthy, lean out, and have energy? If you just read Internet articles (funny, that’s what this is haha), you will be met with thousands of complex answers. DON’T FALL VICTIM TO COMPLEXITY FOR COMPLEXITY’S SAKE. Nutrition must start SIMPLE! You need to meet yourself where YOU are, [...]


It is a common question we get from our clients: “What are some good food options for my children?” This is a conversation that I love having (only when asked). Food is often a tougher conversation to have with people than politics or religion, ESPECIALLY when the subject is someone’s child. To dig into nutrition for children, like adults, we must first understand and implement the “low hanging fruit”. Refer back to our article on Basic Lifestyle Guidelines and a starting point. Sleep Sleep is vital to the growth and development of our children. Sleep hygiene is important and may set children up for [...]

Stay on Track this 4th of July

The Fourth of July…it’s a day to celebrate our country’s independence and spend time with our friends and family. It’s also a day to eat cheeseburgers, hotdogs, potato salad, chips, pies, and ice cream too.  Right? What do those of us who prioritize our health supposed to eat that won’t leave us feeling guilty, derail us from our goals and regretting our decisions the next day?  Here are a few simple things to think about this weekend when you are out celebrating. Protein & Veggies Fill your plate with proteins (chicken thighs, chicken breast, fish, beef, etc), and lots of veggies! Take a pass [...]


How many of you guys and gals find yourselves with that feeling of depletion (and/or impending death) in the midst of a workout from time to time? Regardless of training age, whether it be on the field or a court for a specific sport or even the highest caliber of performance athletes, we've all found ourselves dragging and struggling during training once or twice (or if you're anything like me, hundreds of times) throughout our training lives. We may be able to correlate these feelings of fatigue, lack of "drive", "bad days", etc with our lifestyle behaviors and the level of [...]


Many of us find deep meaning in our work. We value the time that we spend learning, growing, and helping build our companies. That said, while we love fitness, when we search within, we realize that fitness isn’t our top priority. Is that wrong? NOT AT ALL! Fitness is meant to be the medium for us to live larger lives. It’s the proverbial, “tie that binds.” One of the most important facets of health and wellness is managing stress; as we lower our stress levels, our bodies stay younger, stronger, and leaner. Many people make fitness a net stressor in their [...]