Categorized as: In The Gym

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.

Should I Workout When I’m Sore?

When you spend most of your life as a trainer, you get to hear a lot of crazy things. Anything from people sleeping in hyperbaric chambers, to people eating their placenta after birth for the health benefits. Neither of which I am denying as good or bad, I’m just saying, I hear it all. But more commonly on a weekly basis is the questions of, Should I workout when I’m sore? A very happening question, and one I am going to quickly cover. Read More

The Best Boot Camp In Austin

To claim yourself as the best at something takes a lot of….courage. No matter the industry, there is always a TON of competition doing everything they can to be the best as well. But sometimes you just know when you cannot be topped. No, OTL Boot Camps aren’t the biggest in the area. We don’t have 50 coaches with spots all over the city of Austin. But that is something we actually take pride in. We are about quality over quantity and when we say we are the best boot camp in Austin, we mean it. Read More

The Cure For Low Energy

Who hasn’t felt the midday low energy slump? If you haven’t you probably know someone who has. Or if you work around others, you’ve heard someone complain about it. To lose energy in the middle of the day and rely on caffeine as your pick me up will get old. But, it doesn’t have to happen that way, you can make a change in the way you live that cal help you fix the midday slumps. So here is our advice on the cure for low energy. Read More

Front Rack Position

The front rack position is the start of many movements you see at the gym. From front squats, to pressing, although similar, each movement has it’s own variation of the front rack position.

In this quick video we demonstrate the front rack position for the front squat and the press. The right set up leads us to stronger and more efficient lifts!

Got something to add? Let us know!

How To Do Double Unders

Have you ever faced the frustration of not being able to get your double unders down? We’ve seen it before in the gym. Be it cussing under the breath, or letting the jump rope fly in the air, for some, double unders just don’t come natural. No worries! We have brought you the perfect How to do double unders video just for you!

Check it out…


Moderation – The balance of health and fitness

Being health/wellness/fitness coaches, there is a common misunderstanding by others as to how we live our lives. We are many times looked upon as extremists without people knowing exactly who we are. On any typically day it is believed we, “workout all day” or “only eat really healthy” or “probably don’t do/eat that” because of our profession. Well, those assumptions are wrong.

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The Importance of Longevity and Fitness

Why do you train? What makes you show up for class 2, 3, or even 4 + times per week and push through workouts? Everyone has a different reason, as they should, and each reason is important. However, in the long run, there is one goal everyone should share and that goal is longevity. Family, fitness, fun, and health, are only a few of the reasons your longevity is so important.

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Dads need to workout too!


Buck, father of 3. Works in IT and runs trails on weekends.

Whether you are a new dad, or one who is already sending your kids off to college, exercise should be important to you. For one, your family wants you around a long time, secondly, one day you will be a grandparent and you don’t want to be in a rocking chair all the time. You want to be mobile, to have the freedom of movement and the ability to play now and play later.

If you are interested in our classes, email us. Maybe we are just what you need to live a long happy life.

Muscle Ups and Cleans

muscle ups hips up jc andrew

Of The Lion Fitness Athletes came in and did a tremendous job with the cleans and muscle up workout yesterday. Those who are not able to do muscle ups, yet, were given the pull up scale instead.

As you start to get stronger with your pull up another key component of the muscle up is the swing to the top. Always remember to pull your hips to the rings. The higher your hips as you move up, the easier it will be for you to create a lever and bring your chest through and over the rings.

Notice in the picture how high the athlete in motion has his hips. Are his muscle up good? Yes, they are great. And due to his hips, they are effecient as well.

Enjoy your weekend, eat great and hydrate!