Categorized as: In The Gym

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

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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