Categorized as: In The Gym

Strength Workout Demonstration and Overview

As we mentioned before, we will be providing 2-3 workouts from inside the gym on our YouTube Channel (Don’t forget to subscribe!). This is a strength workout with a demonstration and overview of how to do the movements.

This is going to be a great way to get a strength workout at home or at the gym, which should have the equipment needed to get it done. If not, let us know and we can help you find a way to adjust and get it done.

Enjoy this strength workout + Demonstration + Overview and let us know how it goes!

OTL Fitness YouTube Channel

Did you know OTL Fitness had a YouTube Channel? That’s right, we are part of the other millions of “fitness experts” that have one. The difference? We’re not feeding you nonsense and “easy ways to get six pack abs”. The OTL Fitness YouTube Channel is about sharing our knowledges as coaches and trainers both in and outside of fitness.

Lately Coach Travis and myself, Coach David, have been recording 2-3 of our weekly workouts and posting full demos and coaching cue videos on the OTL Fitness YouTube Channel. All you have to do is get on, check us out and do the workouts. Change things up as needed and make the work happen.

Remember, the best routine is the one you are consistent with. No magic pills or easy way around doing the work and now we are giving it to you. No more excuses.

So check out the OTL Fitness YouTube Channel, do the work, get the results.

Resting is Not Quitting

Have you ever gotten to the point in a workout where your heart rate is sky high and your movement is starting to look, well, crappy? We all get there at some point, but what should we do when it hits? The best thing to do is remember, resting is not quitting.

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Success Story: Kevin’s Weight loss


Coach Courtney de Leon is an incredible coach especially when it comes to writing food plans that go with your goals. This success story is no different. Check out Kevin’s awesome transformation in only 4 weeks of changing his nutrition.

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Reasons why you have bad workout days

Not every day in the gym is going to be perfect. That being said, you shouldn’t have multiple bad days in a week. So what are the reasons we have bad workout days? It can vary and there are a lot of outside influences, but in this write up we will cover 4 reasons why you have bad workout days.

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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



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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