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!


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)


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!


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.



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!

A New Cycle Begins

I love when people ask what cycle we are on. Like seriously, I love it. There are few things better than having students who care about what they are doing. Not just showing up to go through the motions, but actually care. So for those who are wondering, yes a new cycle begins. Read More

Are FitBits Worth It?

Are FitBits Worth It?

An Opinon Write Up From Coach David de Leon

FitBits in 2015 were the craze. Wearable fitness tracking has really changed the way we track and record our workouts and it has been pretty cool to see (too bad I didn’t invent it). From FitBits to smartphones fitness tracking is now basic when it comes to new technology. But can they really help you get fit? Are they accurate? Are they sustainable? Those are just a few of the questions I am going to tackle when answering the common question of, are fitbits worth it? Read More

Don’t Chase Perfection

Don’t Chase Perfection

A write up by Coach David inspired by events, observations

Call it a disease controlled by society (uh oh, David is on some conspiracy stuff) or even by media but we have a disease and it’s called the “Chase of Perfection”. We need the perfect body, the perfect job, the perfect pay check, the perfect house, the perfect car, the perfect kid(s), the perfect husband/wife/girlfriend. We need the perfect everything and we try to publicize it on social media to make ourselves feel better and it’s all BULLSHIT. You are not perfect. I am not perfect, the people we love are not perfect, our kids act up, our cars break down, our bodies catch disease and sometimes put on weight and sometimes lose too much weight. It’s life, and life isn’t perfect so don’t chase perfection. Read More

The Benefits Of Group Training

The Benefits Of Group Training

And how it can help you achieve your goals faster!

By Coach David de Leon


When was the last time you walked into a big brand name gym by yourself? By big brand name I mean the type of gym flooded with machines and everyones favorite…MIRRORS! When you went, did you feel almost awkward, like you didn’t know what the hell to do next? I will be the first to admit that training alone, well, sucks. From girls who are sure to look “date night ready” while at the gym, to the folks doing bicep curls in the squat racks, working out solo can be demotivating, confusing and down right frustrating. But on the flip side, group training can be the complete opposite when done in the right atmosphere. And that’s why in this post I am going to talk about the benefits of group training, and when the correct group and place is chosen, the results will come much faster and the journey more enjoyable. Read More

Tracking Your Progress

Tracking Your Progress 

And why it is necessary in 2016


2015 came and went before we could even blink. The things we set out to do, be it travel or something health and fitness related, may have gone just as quickly. Did you track the places you went in 2015 ? Did you track the memories you had or the people you met? Sometimes we experience more than we think we do but by the end of the year but have nothing to refer to in order to say, “Wow, look at all of this great stuff I did/people I met”. The same goes for your fitness. Maybe you did make some incredible changes but simply just didn’t notice. In 2016, I want you to start tracking what you do in the gym, even if it isn’t your thing. Here’s why. Read More

Small Wins in 2016





When the new year approaches, everyone gets that tingle in their belly. The tingle that says, “oh yeah, this is the year I make everything happen!”. Unfortunately by April the wings have fallen off the plane and another new year of new goals gets thrown out. I think creating big goals is very important. But just as important are the small wins on your journey to the big on.. So in this post, let’s talk small wins and how they can help you in 2016.

The most common fitness goal every year for the average person is losing weight. Be it a little or a lot, someone you know is guaranteed to have this goal in their mind or on paper, and honestly it is a great goal. But as a coach who has seen many people be very unsuccessful with this goal, I would suggest breaking this goal into pieces. Make the weight loss the big win. Between now and the big win, set up small achievements. If you are not very active but are wanting to lose weight this year, a small win may be walking 10 minutes per day. 10 minutes, seriously, that is so easy. But in comparison to what you do now, if what you do now is nothing, it can turn into a big win at the end of the year.

Another great small win in 2016 for someone wanting to lose weight may be cutting back on sugary drinks or alcohol. Maybe you aren’t capable of cutting it out 100%, that is fine. But maybe cutting back 2 or 3 drinks per week could really help you get to your big win at the end of the year. Sometimes, when we only have the big win in mind, we forget about the one thousand small things that can help us get there and how important those small wins are.

Now lets say you are wanting to compete in an event. Since a lot of people at the gym are currently signed up for marathons or half marathons, we will use that as an example. Your big win is the final race, but signing up for some shorter races that may help you better understand yourself as a runner can be a small win that really impacts your big win. Often times people sign up for an event 4, 5, or 6 months out and never do anything competitive between the day they sign up and the day of the event. Prepping with 1 or 2 small wins will boost your confidence and may help you run a better race during your “big win”.

The point of this post today is to tell you all to not get worked up on 1 big goal. Accomplishing goals is a process. If you expect to achieve a goal you set in only a few months, then the goal you set may not be very challenging. Find a big goal, set the bar very high for yourself, and enjoy the small wins. Some of us may set goals we may never achieve, but the small wins we accomplish as we strive to get there made it all worth while.

On a side note, I know you are all adults, but write those goals down. There is nothing crazy about having goals. It is normal to people who do extraordinary things to have goals written down. Don’t let 2016 be another year that goes by and in late December you say to yourself, “Damn, I really didn’t improve as a person this year. I didn’t achieve anything. Guess I’ll do it in 2017”. You have 361 days left to begin your journey, make it happen.