The Fundamentals of a Backsquat


Squatting isn’t just sitting down and standing up! In this video Coach Courtney delivers the things you should think about when setting up for a squat. What’s your squat set up like?

Project Row/Ski at OTL

Project Ski/Row at OTL with Jane Erbacher



We are super excited to announce that our dear friend, Jane Erbacher will be joining us from Australia on July 15th for a row and ski seminar at OTL Fitness.


Click Here To Register Now


Jane is a fully certified Gym Jones instructor and currently holds the world record for most meters on a skierg in 4 minutes!

Jane will not only be covering the foundational techniques of rowing and skiing on the ergs, she will also get us all familiar with the anatomy of the rower as well (this should help with the old question: what is the damper for?).

Jane’s goal is to provide us with the knowledge we need of both the erg machines and our movement in order for us to get the most out of both our rowing and skiing. The more efficient we can become, the greater our ability to perform these movements to our greatest potential.

This course is far more valuable than registration price ($45) and we are limited to only 20 spots due to the number of skiergs we have. These machines are ones you will find in all gyms. The better you understand it and your body, the greater your ability to do work as effectively and efficiently as possible.






How much does the course cost? The cost for both session is only $45


What time will the course start/Finish? 9AM start time. 12PM Finish


What do I need to bring? Water, towel, snack, lots of positive energy!


What if I haven’t used either of these machines? That is perfect. This is a great way to learn how useful the machines can be to your fitness.



Little Lions Program

Little Lions Program

A holistic approach to health, wellness, and play for kids.

If you search kids fitness programs in Austin there are multiple options for two big topics: Yoga and Sports Camps. However, there is a lack of programs offering the whole. The “whole” being flexibility, mobility, body awareness, balance, coordination and most importantly, play. Our goal for the Little Lions Program is not to develop kids into athletes for a specific sport. It is also not our goal to have you send your child to a 1 hour yoga class, and we are not baby sitters who just have your kids run around with no end goal in mind and send them home tired.

So what is our goal? Our goal is to give your child a better understanding of movement, what it means to use your body to become stronger, the benefits of mobility, breathing/relaxation under stress, how to climb/run/jump/tumble, how to speak positively about themselves and others, teamwork, building confidence, concentration, and encourage creativity through fitness and play (play to us is the ability to move freely, without rules, while self establishing boundaries. Think kitten or puppies who play, but never hurt each other). Play is a natural component of humans but we neglect it too much.

Sign Up here > Little Lions Sign Up

As our society goes away from Physical Education classes and lack of encouragement for kids to move/play, we here at OTL Fitness continue to believe that movement is medicine for all ages. This isn’t about training your child for a specific sport, but instead giving them the tools to make fitness fun and always available when you can think outside of the box.

Who can participate?

The Little Lions Program is open to boys and girls ages 9-12. No athletic background is needed or necessary.

The course will be limited to 10.

When will the course run?

We will be launching a 4 week pilot program from June 6th – June 29th. Class time will be 3:30-4:30PM Tuesdays and Thursday.


How Much Will the Course Cost?

The Pilot Program will cost $120 per child with a $10 discount for parents with more than 1 child. (Ex: 2 children would be $110 per child). It is our intention to increase this price but all Pilot program attendees with be grandfathered in at the pilot price.


Sign up here Now> Little Lions Registration Page <

Please email us at or call us at 512-914-5080 if you have any questions or to reserve your spot today!

Training and The Menstrual Cycle

Training and The Menstrual Cycle

A Write up provided by Lisa MacDonald, Head of Gym Jones Women’s Program, Salt Lake City, Utah.


There is a lot of talk about training and the menstrual cycle recently. You hear about a raise in

core temperature, sensitivity shifts to insulin and changes in cortisol levels. There are

guidelines for when it’s the right or wrong time to lift or when it’s time to just do cardio. The

truth is there is no scientific evidence showing that training according to your period has any

validation and that the fluctuation in cortisol and insulin sensitivity is so small it has no

significant impact on the body. Read More

Warm Up For Runners


Warm Up For Runners

A Video Guide To Prep Your Body Before Your Run

Runners, it is time to put a stop to the old school warm up ways to rest. If you want to keep running for years to come, you have to do a better job of prepping your body before you hit the road/trails.

Here is a quick video that gives you a step by step approach to a warm up for runners. It may take a bit longer than your current warm up, but I guarantee it will help you not only be a better runner now, but it will keep you on your feet for years.

Do your body a favor and check out the video!

How to do a proper push up

How to do a proper push up

Coach David de Leon


The push up is a universal exercise that anyone can do be it from the toes or the feet. But many people still have yet to perfect how to do a proper push up.

Read More

Toes To Bar Struggle Stops Here

The toes to bar struggle stops here

We know the struggle when it comes to toes to bar. Not being able to catch the rhythm, getting one then not being able to get the next, or that awkward swing that starts just after a few attempts. Well the toes to bar struggle stops here. There is a very simple fix to toes to bar and we have it for you.

Glute, Thigh and Ab Circuit For Women

Ladies! We know time, space and equipment can sometimes get in the way of getting the glutes, thighs and midline you’ve always wanted. Well no more excuses, we are hear to help.

We’ve created a 3 part glute, thigh and ab circuit series specifically for ladies looking to strengthen their midline, tighten that booty, and burn fat!

Watch, learn and DO! Let us know if you have any questions about any of the workouts, we will be happy to help.


The horrible hundred



The Horrible Hundred is back this year and we want to get our OTL Family out there to have fun and throw it down. This is more of a “boot camp” style competition with more bodyweight movements and kettlebell movements. Not your typical OTL boot camp where you’d have rowers and heavy dumbbells 🙂 Read More

3 Strength Exercises for Every Runner

3 strength exercises for every runner

As a runner, it is very important that you mind the small things. Most of my running friends do the same thing before and after each run. A quick little stretch before heading out, and the same old stretches after a long run.

In order to continuously improve your running you have to make sure your strength work is there. Without it, you will over load the small parts of the body because you failed to focus on the major movers (glutes) after all those miles.

These 3 strength exercises for every runner are essential to building a strong running base. Do these movements after short workouts, or on your days off. If not, you will suffer the same as many of your running friends do from “bad hips and knees”. This pain can be prevented, but you have to work your strength.