Categorized as: In The Gym

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.

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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