Categorized as: In The Gym

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

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.

Sweat it Saturday

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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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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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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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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

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

Maintaining Your Fitness During The Holidays

Before I get too deep into this, I love pumpkin pie and I will eat it during Thanksgiving, cool? I say that because I am not about to go on a rant about avoiding desserts during the holidays. Everyone should be able to enjoy it. But how do you enjoy it without going completely overboard? How does maintaining your fitness during the holidays happen? Well, here is my go to plan during the Holidays!

When it comes to maintaining your fitness during the holidays, the best thing to do is treat your lunch or dinner like 1 meal and not a buffet. When we hear the word buffet we automatically think SECONDS! Going back to that line and scarfing down as many plates as possible. Why do this? Seriously? Isn’t it a bit odd that we over eat so much during thanksgiving? And 3 plates of food, I mean, kind of gross. Treat your meal as 1 plate and a dessert, you know, like you normally do on any other day. Give your body time to process that first plate. Some people eat so fast, we never give their bodies enough time to process the amount of food they have eaten before they pile more food on top of it. So, chill out, take it one plate at a time.

The second thing I would suggest is filling your first plate up with tons of veggies. Be sure vegetables are the first on the plate, and a lot of it. Half of your plate doesn’t have to be stuffing. If you are eating a legit turkey day meal, there should be some pretty awesome veggies to go along with it as well. Don’t miss those, they will fill you up and some will provide you with the fiber you need to help keep you regular after a big meal.

Lastly, remember that Thanksgiving is one day. Seriously, you don’t need to pig out Thursday through Sunday. Have your day of food galore, and enjoy the heck out of it. But once you are done, use your turkey left overs and leave your pies and desserts behind. If you don’t, you will really regret it come Monday when your body is tired and beat up from all of the junk you have thrown its way.

To sum things up, remember to treat your lunch/dinner like 1 meal, not a buffet. Fill your first plate up with tons of veggies! It will keep you full and regular. And last, Thanksgiving is one day, so don’t eat like it is a week.

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