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.

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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.

Toes To Bar Tutorial

Learning and Connecting your “Toes to Bar”

A quick toes to bar tutorial from Coach David and Courtney de Leon

Toes to bar can be a very tricky movement. When one lacks rhythm at the bottom of the movement it is difficult and for some even impossible to connect more than one. But no worries, we are here to help.

Most problems during the toes to bar occur at the body. There is one quick fix that is mentioned a few times in the video. The problem is hesitation at the bottom (explained in the video) if this can be fixed, you will have a much better time finding your rhythm during the movement.

If you have any questions about the movement please do not hesitate to ask. I’m happy to help as much as possible.

Here is a quick toes to bar tutorial video that is guaranteed to help you succeed when it comes to toes to bar.

Sweat it Saturday



Sweat it Saturday is our reason to get up on Saturday morning and just go through the grinder with a group of like minded, and like-willing individuals. Please read all of the following:

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