O'Hara Fitness

O'Hara Fitness Strength and Conditioning / Personal Training company in Harleysville and Narberth PA Offereing the most effective training on the Mainline.

No Gimmicks, No Fads, just tried and true methods to get you where you want to be. GREAT PRICES on individual and group sessions. Experience with kids as young as 4, adults over 80 and clients from over 20 different countries for as many as 80+ kids a day from across the globe for JKCP at Villanova University and LINES camp at Haverford College. check us out at
www.oharafitness.net
www.oharafitnes

s.blogspot.com

Available for training sessions 7 days/nights a week

Located inside the Julian Krinsky Narberth Tennis Club
612 Montgomery Ave
Narberth, PA 19072
AND
Green Valley Country Club
201 Ridge Pike
Lafayette Hills, PA 19444

contact [email protected] for more info


The Trainers
Joe O'Hara
Owner/Trainer
NASM Certified
Youth Exercise Specialization through NASM
Senior Exercise Specialization through NASM
Fitness Nutrition Specialist through NASM
AFAA Group Certified
USTA Cardio Tennis Certified
Head Trainer at the Julian Krinsky Camps and Programs 2012-Present
www.jkcp.com
Head Trainer at the LINES camp
Lines.au
RUNS SESSIONS SUNDAY-FRIDAY 5am-10pm

Catie: AAAI Certified Trainer. Available nights and weekends. Tim Barden
Personal Trainer
AAAI Certified
Saturdays 8am-late afternoon

Dan: AAAI Certified Trainer. Trainer at the Julian Krinsky Camps and Programs 2012-Present
www.jkcp.com
Trainer at the LINES camp
Lines.au
Available nights and weekends

Active recovery powers real results. Want to move better, feel stronger, and stay injury-free? Sunday is for smart movem...
09/06/2026

Active recovery powers real results. Want to move better, feel stronger, and stay injury-free? Sunday is for smart movement: hiking, cycling, yard work, or even a swim in Narberth’s parks. Your body rebuilds when you recover right. Make it a habit. Ready to train smarter, not just harder? Message O'Hara Fitness to start your custom program. 🥾💧

Sign you team up for a GOAT WORKOUT! FREE for all local teams and you’ll be helping us with our FOSTER CARE TOYS AND CL...
09/05/2026

Sign you team up for a GOAT WORKOUT! FREE for all local teams and you’ll be helping us with our FOSTER CARE TOYS AND CLOTHING DRIVE

🔥 10-Minute Abs Series | Workout #3: LOWER AB DESTROYERMost core workouts focus on the upper and middle abs, leaving th...
09/04/2026

🔥 10-Minute Abs Series | Workout #3: LOWER AB DESTROYER

Most core workouts focus on the upper and middle abs, leaving the lower abdominal fibers seriously undertrained. Today we target them directly.

The key to lower ab training:
The difference between upper and lower ab work comes down to what's moving.
→ Upper abs: ribcage moves toward pelvis (standard crunch)
→ Lower abs: pelvis moves toward ribcage (reverse crunch, leg raise)

THE WORKOUT — 3 Rounds | Rest 60 seconds between rounds:
1. Reverse Crunch — 20 reps
Cue: don't lift your feet — roll your HIPS and pelvis upward
2. Flutter Kicks — 30 seconds
Cue: keep lower back pressed firmly into the floor throughout
3. Hanging Leg Raise — 15 reps (lying leg raise if no pull-up bar)
Cue: control the descent; don't let legs swing

Focus on FORM over speed. Slow and controlled activates far more muscle than rushing through the reps.

New workout every Monday, Wednesday & Friday!

📍 O'Hara Fitness | Narberth | Main Line | Lower Merion
www.oharafitness.net

Want to bring your team to a GOAT WORKOUT this Fall? DM us to sign up and help us collect clothes and toy donations for...
09/04/2026

Want to bring your team to a GOAT WORKOUT this Fall? DM us to sign up and help us collect clothes and toy donations for Foster Care Families!!!

This week in our Strength Legends Series — Bill Kazmaier.Three consecutive World's Strongest Man titles. World records i...
09/03/2026

This week in our Strength Legends Series — Bill Kazmaier.

Three consecutive World's Strongest Man titles. World records in the squat, bench press, and total. The first man to squat over 1,000 lbs in official competition.

Bill Kazmaier was, for a period in the early 1980s, arguably the most dominant strength athlete on earth across multiple disciplines at the same time — something that is extraordinarily rare in any sport.

What makes Kazmaier so instructive for athletes today is that he wasn't just a specialist. He held world powerlifting records while simultaneously winning World's Strongest Man events that required pulling trucks, pressing logs overhead, and carrying impossibly heavy implements across a field. Brute strength translated into functional athletic power, and he proved those two things didn't have to be separate.

That philosophy drives how we train at O'Hara Fitness. Strength without application has a ceiling. Strength built for performance — for sport, for life, for competition — has almost none.

If you're an athlete or parent on the Main Line looking to build that kind of strength foundation, we'd love to talk.

📍 O'Hara Fitness — Narberth, PA | Serving the Main Line since 2012.

Who's the most dominant strength athlete you've ever seen compete?

Is your athlete heading back to school with a stiff, rounded upper back — and fall sports just getting started?Thoracic ...
09/02/2026

Is your athlete heading back to school with a stiff, rounded upper back — and fall sports just getting started?

Thoracic spine mobility — the range of motion in the upper and mid back — is one of the most overlooked factors in athletic performance. A stiff T-spine limits shoulder overhead movement, reduces rotational power for throwing and swimming, and forces the neck and lower back to compensate, increasing injury risk across the board.

Here's a thoracic mobility routine to add before every session:

Warm-Up: Cat-cow (2 x 10 reps), Thoracic rotations in quadruped (10 each side), Scapular wall slides (2 x 12)

Mobility Work: Foam roller T-spine extensions (3 x 8 slow extensions per segment), Book openings — side-lying rotation (3 x 10 per side), Thread the needle stretch (3 x 30 sec per side)

With the back-to-school season beginning, now is the ideal time for student athletes to address posture and spinal mobility before fall sports training intensifies.

This is Week 5 of our 6-week Athlete Mobility Series at O'Hara Fitness. One more week to go — follow along and build a complete mobility foundation.

Learn more at www.oharafitness.net

🔥 10-Minute Abs Series | Workout #2: THE OBLIQUE ASSAULTMost core training programs overemphasize crunches and planks w...
09/02/2026

🔥 10-Minute Abs Series | Workout #2: THE OBLIQUE ASSAULT

Most core training programs overemphasize crunches and planks while completely neglecting oblique strength. Today we fix that.

Your obliques are critical for:
→ Rotational power in sport (throwing, swinging, changing direction)
→ Lateral spinal stability under load
→ Protecting your lower back during daily movement and athletic activity

THE WORKOUT — 3 Rounds | Rest 60 seconds between rounds:
1. Russian Twist — 20 reps (controlled, full rotation each side)
2. Side Plank Left — 30 seconds (body straight, hips elevated)
3. Side Plank Right — 30 seconds
4. Bicycle Crunch — 20 reps (elbow to opposite knee, don't rush)

This sequence trains your obliques from every angle — rotational, lateral, and anti-rotation — in just 10 minutes.

We work oblique strength into every program at O'Hara Fitness, especially with our youth athletes preparing for fall sports season.

New workout posted every Monday, Wednesday & Friday!

📧 [email protected] | www.oharafitness.net

🔥 NEW SERIES STARTS TODAY: 10-Minute Ab Workouts — Mon, Wed & Fri!For the next 6 months, we're posting a brand new 10-mi...
08/31/2026

🔥 NEW SERIES STARTS TODAY: 10-Minute Ab Workouts — Mon, Wed & Fri!

For the next 6 months, we're posting a brand new 10-minute ab workout three times every week. 78 workouts. No repeats. Every workout is built to challenge, educate, and produce real results.

WORKOUT #1: FOUNDATION CORE CIRCUIT

Before you can build advanced core strength, you need to master the fundamentals. This workout covers the three most important movements in any core training program.

THE WORKOUT — 3 Rounds | Rest 60 seconds between rounds:
1. Plank — 45 seconds (flat back, braced core, no hips sagging)
2. Crunches — 20 reps (exhale fully at the top, controlled descent)
3. Dead Bug — 10 reps each side (press lower back firmly into the floor)

Total time: approximately 10 minutes.

This is exactly how we start every new client at O'Hara Fitness — youth athlete or adult. The plank builds whole-body tension. The crunch builds flexion strength. The dead bug builds the deep stabilizer connection that protects your spine.

Save this post. Come back every Monday, Wednesday, and Friday for the next workout in the series.

📍 O'Hara Fitness | Narberth | Main Line | Lower Merion
📧 [email protected] | www.oharafitness.net

🌿 SUNDAY ACTIVE RECOVERY — Make Your Rest Day Work FOR YouMost people think Sunday is either an all-out rest day or a fu...
08/30/2026

🌿 SUNDAY ACTIVE RECOVERY — Make Your Rest Day Work FOR You

Most people think Sunday is either an all-out rest day or a full training session. The truth? Neither extreme gets you the best results.

Active recovery is the sweet spot. Light, intentional movement that keeps blood flowing, clears out metabolic waste, and sets you up for a stronger week ahead.

Here are some of our favorite active recovery activities:

🥾 Hiking — trail or flat path, fresh air and natural terrain challenge your stabilizers
🚣 Kayaking — excellent upper body flush without heavy loading
🌿 Yard work — pushing, pulling, carrying, and squatting counts as functional movement
🚴 Easy cycling — get outside and keep the legs moving without the intensity
🏊 Swimming — low impact, full body, incredible for recovery
🧘 Mobility and stretching — foam roll, stretch, breathe

The goal is simple: keep your heart rate in a conversational zone, move for 30–60 minutes, and hydrate well.

Your body builds strength during REST. Active recovery speeds up that process.

Ready to build a smarter training program that includes proper recovery?
📧 [email protected]
🌐 www.oharafitness.net

Smart recovery today. Stronger results tomorrow. Ever wonder how hiking or a gentle swim can actually boost your trainin...
08/30/2026

Smart recovery today. Stronger results tomorrow.

Ever wonder how hiking or a gentle swim can actually boost your training? Active recovery helps muscles repair, keeps you moving, and prevents burnout.

Take your rest seriously. Try a walk, stretch, or easy ride today.

Want to train smarter this fall? Message us to start your plan. 💪

Address

614 Montgomery Avenue
Narberth, PA
19438

Telephone

+16103044742

Website

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