Blog

Pre-Workout

As a trainer, “what’s a good pre-workout” is one of the most common questions besides, “how can I lose this fat” followed by a point to either the inner thigh or the belly. Pre-workout is important, BUT I’m not talking about the pre-work you’re thinking. Read More

On Your Off Days

On your off days

– Coach David de Leon

The average person comes to OTL Fitness 3 days per week leaving them with 4 days to figure out what the heck to do. I’ve got a few tips to help keep training on your own very simple. So the next time you need to get one in on your own, you’ll know exactly what to do.

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Strength Training Basics

Lately we’ve been on a kick talking about strength training. Because of that, today we’ve decided to talk a little on strength training basics in order to show how easily strength can be added to any fitness routine at its most fundamental level. We are going to quickly cover the 4 fundamental movements that should be included in any strength training program. So here it is, strength training basics. Read More

How Strength And Conditioning Can Change Your Life

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The fitness industry around the world is at a point in time when every thing you can possibly imagine is being offered to make you “fitter”. Some of us decide to power jump on trampolines, while others bring out their inner strip…well, decide to do pole dancing, and within the past few days some even believe that chasing pokemon characters is their way to get fit.

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Concept 2 Rowing Tips

Photo: Weston Carls

Rowing on the Concept 2 rower is something we have done over and over again in the gym and some amazing results have come from it. I try to teach as many points as possible, but sometimes when the same person tell you the same thing over and over again, we have a tendency to not listen. So I found this awesome video from Dark Horse Rowing and it is a great foundational video for concept 2 rowing tips.

*Photo By Weston Carls

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Morning Rituals

How To Get Your Morning Started The Right Way

From: Coach Travis Goyeneche

Morning rituals can set your day in motion to be as productive as possible. Let’s face it, everyone has one or two things they do every morning without even thinking about it. Maybe it’s drinking a glass of water or jumping in the shower. Whatever it is, these actions influence our lives, sometimes for the better but not always.  These might be things we are taught at a young age, superstition, or simply a product of time constraints. I have found that moving my body in just a few simple ways has helped me start my day with a clear mind and a relaxed body. These moves may look like some yoga/physical therapy exercises, and that’s because that’s where I learned them. Give these three moves a go tomorrow morning and see for yourself. It only takes a few minutes and can be the difference between starting your day stiff and cranky and being focused and ready for anything. What morning rituals do you have?

How To Get A Summer Body

As summer approaches you know the chances of being in a swimsuit increase tremendously. For some, this can be a pretty scary thought. It’s always around spring when people begin to ask how to get a summer body? Unfortunately for those who begin to ask I have some bad news, a summer ready body is built way before summer. And, if a summer body is your goal, you may never get what you expect. Read More

Best Ab Workouts

Best Ab Workouts

Do they actually exists?

There are a few things about the fitness industry that just drive me completely nuts. One of them is definitely the question, “What workouts/exercises should I do to get abs?”. It’s not the question specifically that drives me nuts, but how the question is asked. As though there is a routine you can do for 5 minutes, 2x/week and BAM, you get abs. Let’s get down to the truth about the best ab workouts.

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Our Favorite Protein Powders

A very common question to coaches is, “What protein should I use?” There are so many options on the market that we totally understand why it is a hard decision to make. So quickly, here are our favorite protein powders and their amazon links. Oh and by the way. We have tried a lot of protein powders. These are the ones we enjoy that are clean, have great ratios and don’t upset Coach Courtney’s stomach very much (for those who are sensitive).

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The Iron Lion Showdown

The time of year has come when our New Years goals either peak, change, or fall off track. But that is for the birds. We don’t want the same thing to happen to you and we are going to do something about it. Enter, The Iron Lion Showdown.

The Iron Lion is a 4 week, coach lead, team and individual program (both workouts and nutrition) catered to YOU, the individual, in order to help a team, your team. This is for those looking for weight-loss or GAINZ! Here’s the break down…

 What do I get?

– Initial team workout – Includes individual components

– Before and After measurements and photos

– Weekly emails and check-ins from your coach

– Pre-OTL Workout routines that you can do before class to help reach your goals

– Nutrition consultation

– Food recommendations

– Midway check up and free workout

– Extra workouts to do on your own pertaining to your goals

– A team of accountability partners

– A workout finale at the end of the 4 weeks

– Winning team will earn prizes!

Pre-Registration

When Is The Challenge?

The challenge will run from March 26 – April 23rd. The days we will meet in person are:

March 26 (Approx. 9-12pm)

April 8th from 6-8PM (Not mandatory but we’d love to have you)

April 23rd (Approx. 9-12pm)

Pre-Registration

How does it work?

You will be teamed up with a coach on a team capped at 6 athletes. You will have an initial team workout (March 26th) that includes individual components as well as measurements, before and after photos as well as a an initial nutrition overview. Your workout will be scored against the other teams because yes, everything is a competition.

Half way through you will have a private open gym session (open to only participants) that includes a 2 week check up with your coach where he/she will re-do your measurements to check your progress.

At the end of the 4 weeks you will re-test your workouts. The winning team will receive prizes. But the true prize is the progress you will make and the knowledge you will gain in the 4 weeks!

Pre-Registration

Is This For Me?

No matter the goal, this challenge is for you. We limited the amount of athletes in order to provide better quality than any “challenge” you have ever done. This is 100% about YOU, but this time you have a team to back you up.

 

PRE-REGISTRATION:

If you would like to pre-register for $169.99 you can do that from now until March 10th. After March 10th it will go to regular price of $180.00

Pre-Registration Sign up >> Sign Up Here!