O'HARAFITNESS

If your knee collapses inward or feels unstable every time you do a lunge, that's not just a minor annoyance — it's a signal that something in your movement chain isn't working right. Left uncorrected, that wobble puts repeated stress on the knee joint and sets you up for pain or injury down the line. The good news: it's a fixable problem. Here's what's actually causing it and three targeted exercises that will clean it up. What's Causing the Wobble Knee instability during lu

Most people who start a fat loss program make the same mistake: they cut calories, lose weight on the scale, and assume they're making progress. But a significant portion of that weight is often muscle — and that's a problem. Losing muscle while dieting slows your metabolism, reduces your strength, and makes it harder to keep the weight off long term. The good news is that with the right nutrition approach, you can lose body fat while holding onto — or even building — the mus

The real job of your “abs” The real job of your “abs”When most people hear ab workouts, they think six-pack. But your core’s real purpose is performance and protection. Your abdominal muscles (along with your obliques, deep core, glutes, and spinal stabilizers) act like a natural weight belt: they help you transfer force, control movement, and keep your spine in a strong, neutral position. If your core is undertrained, your body will still find a way to get the job done—usual

Strength training gets marketed as a shortcut to speed: “Get stronger, run faster.” The reality is more nuanced—but the research is clear on one point: properly programmed strength training can improve sprint performance, especially acceleration. This article breaks down what the science says, why strength can transfer to speed, and how athletes can train to actually see faster times. The short answer Yes—strength training can make you faster, particularly over short distance

We are entering our 7th month of running GOAT WORKOUTS and attending events with our adorable and amazing Baby Goats! Since starting this program, we have been able to connect with more people than ever before and we would love to work with you to keep this going. This past weekend, we joined other Narberth Businesses for the Leprechaun Hunt with Hannah and Sparky acting as the official O'Hara Fitness Leprechauns. Over the course of 3 hours, we got to meet hundreds of local

With 2026 just 2 days away, I wanted to take the time and share our 2026 Goal and why we are offering so many FREE programs for local athletes. THE GOAL Our new goal is to coach a minimum of 350 local athletes. This number is low when compared to our years of running the weight room at Lower Merion HS and overseeing Strength Camps at Villanova University and Haverford College, but a pretty solid number now that we are operating 100% as O'Hara Fitness. In 2024, I took a job

Looking for a way to stay in shape when you can't hit the gym. Try this out Warm Up: Jumping Jacks Push Ups High Knees Squats 30 seconds each for 4 rounds NO REST Routine 1: Lunges Sit Ups Jump Squats 4 x 15 (15 lunges per leg) Routine 2: Close Grip Push Ups Leg Raises Close Stance Squats 3x15 Routine 3: Bicycles Flutter Kicks Russian Twist Crunches 45 seconds each for 4 rounds NO REST Looking for an affordable Kettlebell? https://amzn.to/4rTImiF Want FULL ROUTINES sent stra

"Wrist Injuries in High School Athletics: Prevention and Management" Wrist injuries are among the most common yet overlooked injuries in high school athletics. Whether you're a volleyball player diving for a dig, a gymnast performing on the bars, or a basketball player breaking a fall, your wrists absorb tremendous force during athletic activity. Understanding how to prevent and manage wrist pain can keep you in the game and performing at your best. The Reality of Wrist Injur

The shoulder is one of the most mobile joints in the human body, which makes it incredibly versatile for athletic performance—but also...

If you're an athlete in the Lower Merion area—whether you're running track at Harriton, playing volleyball at Merion Mercy, or hitting...

If you're a high school athlete, here's a sobering reality check: 80% of sports injuries involve weak lower backs. Every sprint down the...

As athletes push their limits on the court and field, ankle injuries remain one of the most common setbacks that can sideline players for...

Are you tired of waking up with a stiff neck? Does turning your head to check your blind spot send shooting pain down your spine? You're...

The tortoise and the hare isn't just a children's story – it's the blueprint for athletic success. Walk into any high school weight room...

Walk into any youth sports venue on game day, and you'll see the same scene playing out: young athletes doing a few jumping jacks, maybe...

Published by O'Hara Fitness | Narberth, PA If you're a high school sprinter looking to shave precious tenths off your 100-meter time,...

After 13 years of training athletes to state championships and helping hundreds of people transform their bodies, I've seen the same...

The science-backed approach that's helped our athletes earn 100+ state championships—now available in your pocket If you've been watching...

I'll convert your vertical jump content into a comprehensive blog post with more detailed information and scientific backing: The Science...

How sport-specific conditioning creates champions while traditional cardio holds athletes back Walk into any gym during peak hours, and...