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As a trainer, “what’s a good pre-workout” is one of the most common questions besides, “how can I lose this fat” followed by a point to either the inner thigh or the belly. Pre-workout is important, BUT I’m not talking about the pre-work you’re thinking. Read More

Strength Training Basics

Lately we’ve been on a kick talking about strength training. Because of that, today we’ve decided to talk a little on strength training basics in order to show how easily strength can be added to any fitness routine at its most fundamental level. We are going to quickly cover the 4 fundamental movements that should be included in any strength training program. So here it is, strength training basics. Read More

How Strength And Conditioning Can Change Your Life



The fitness industry around the world is at a point in time when every thing you can possibly imagine is being offered to make you “fitter”. Some of us decide to power jump on trampolines, while others bring out their inner strip…well, decide to do pole dancing, and within the past few days some even believe that chasing pokemon characters is their way to get fit.

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Morning Rituals

How To Get Your Morning Started The Right Way

From: Coach Travis Goyeneche

Morning rituals can set your day in motion to be as productive as possible. Let’s face it, everyone has one or two things they do every morning without even thinking about it. Maybe it’s drinking a glass of water or jumping in the shower. Whatever it is, these actions influence our lives, sometimes for the better but not always.  These might be things we are taught at a young age, superstition, or simply a product of time constraints. I have found that moving my body in just a few simple ways has helped me start my day with a clear mind and a relaxed body. These moves may look like some yoga/physical therapy exercises, and that’s because that’s where I learned them. Give these three moves a go tomorrow morning and see for yourself. It only takes a few minutes and can be the difference between starting your day stiff and cranky and being focused and ready for anything. What morning rituals do you have?

How To Get A Summer Body

As summer approaches you know the chances of being in a swimsuit increase tremendously. For some, this can be a pretty scary thought. It’s always around spring when people begin to ask how to get a summer body? Unfortunately for those who begin to ask I have some bad news, a summer ready body is built way before summer. And, if a summer body is your goal, you may never get what you expect. Read More

Best Ab Workouts

Best Ab Workouts

Do they actually exists?

There are a few things about the fitness industry that just drive me completely nuts. One of them is definitely the question, “What workouts/exercises should I do to get abs?”. It’s not the question specifically that drives me nuts, but how the question is asked. As though there is a routine you can do for 5 minutes, 2x/week and BAM, you get abs. Let’s get down to the truth about the best ab workouts.

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Our Favorite Protein Powders

A very common question to coaches is, “What protein should I use?” There are so many options on the market that we totally understand why it is a hard decision to make. So quickly, here are our favorite protein powders and their amazon links. Oh and by the way. We have tried a lot of protein powders. These are the ones we enjoy that are clean, have great ratios and don’t upset Coach Courtney’s stomach very much (for those who are sensitive).

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The Iron Lion Showdown

The time of year has come when our New Years goals either peak, change, or fall off track. But that is for the birds. We don’t want the same thing to happen to you and we are going to do something about it. Enter, The Iron Lion Showdown.

The Iron Lion is a 4 week, coach lead, team and individual program (both workouts and nutrition) catered to YOU, the individual, in order to help a team, your team. This is for those looking for weight-loss or GAINZ! Here’s the break down…

 What do I get?

– Initial team workout – Includes individual components

– Before and After measurements and photos

– Weekly emails and check-ins from your coach

– Pre-OTL Workout routines that you can do before class to help reach your goals

– Nutrition consultation

– Food recommendations

– Midway check up and free workout

– Extra workouts to do on your own pertaining to your goals

– A team of accountability partners

– A workout finale at the end of the 4 weeks

– Winning team will earn prizes!


When Is The Challenge?

The challenge will run from March 26 – April 23rd. The days we will meet in person are:

March 26 (Approx. 9-12pm)

April 8th from 6-8PM (Not mandatory but we’d love to have you)

April 23rd (Approx. 9-12pm)


How does it work?

You will be teamed up with a coach on a team capped at 6 athletes. You will have an initial team workout (March 26th) that includes individual components as well as measurements, before and after photos as well as a an initial nutrition overview. Your workout will be scored against the other teams because yes, everything is a competition.

Half way through you will have a private open gym session (open to only participants) that includes a 2 week check up with your coach where he/she will re-do your measurements to check your progress.

At the end of the 4 weeks you will re-test your workouts. The winning team will receive prizes. But the true prize is the progress you will make and the knowledge you will gain in the 4 weeks!


Is This For Me?

No matter the goal, this challenge is for you. We limited the amount of athletes in order to provide better quality than any “challenge” you have ever done. This is 100% about YOU, but this time you have a team to back you up.



If you would like to pre-register for $169.99 you can do that from now until March 10th. After March 10th it will go to regular price of $180.00

Pre-Registration Sign up >> Sign Up Here!

Are FitBits Worth It?

Are FitBits Worth It?

An Opinon Write Up From Coach David de Leon

FitBits in 2015 were the craze. Wearable fitness tracking has really changed the way we track and record our workouts and it has been pretty cool to see (too bad I didn’t invent it). From FitBits to smartphones fitness tracking is now basic when it comes to new technology. But can they really help you get fit? Are they accurate? Are they sustainable? Those are just a few of the questions I am going to tackle when answering the common question of, are fitbits worth it? Read More

Small Wins in 2016





When the new year approaches, everyone gets that tingle in their belly. The tingle that says, “oh yeah, this is the year I make everything happen!”. Unfortunately by April the wings have fallen off the plane and another new year of new goals gets thrown out. I think creating big goals is very important. But just as important are the small wins on your journey to the big on.. So in this post, let’s talk small wins and how they can help you in 2016.

The most common fitness goal every year for the average person is losing weight. Be it a little or a lot, someone you know is guaranteed to have this goal in their mind or on paper, and honestly it is a great goal. But as a coach who has seen many people be very unsuccessful with this goal, I would suggest breaking this goal into pieces. Make the weight loss the big win. Between now and the big win, set up small achievements. If you are not very active but are wanting to lose weight this year, a small win may be walking 10 minutes per day. 10 minutes, seriously, that is so easy. But in comparison to what you do now, if what you do now is nothing, it can turn into a big win at the end of the year.

Another great small win in 2016 for someone wanting to lose weight may be cutting back on sugary drinks or alcohol. Maybe you aren’t capable of cutting it out 100%, that is fine. But maybe cutting back 2 or 3 drinks per week could really help you get to your big win at the end of the year. Sometimes, when we only have the big win in mind, we forget about the one thousand small things that can help us get there and how important those small wins are.

Now lets say you are wanting to compete in an event. Since a lot of people at the gym are currently signed up for marathons or half marathons, we will use that as an example. Your big win is the final race, but signing up for some shorter races that may help you better understand yourself as a runner can be a small win that really impacts your big win. Often times people sign up for an event 4, 5, or 6 months out and never do anything competitive between the day they sign up and the day of the event. Prepping with 1 or 2 small wins will boost your confidence and may help you run a better race during your “big win”.

The point of this post today is to tell you all to not get worked up on 1 big goal. Accomplishing goals is a process. If you expect to achieve a goal you set in only a few months, then the goal you set may not be very challenging. Find a big goal, set the bar very high for yourself, and enjoy the small wins. Some of us may set goals we may never achieve, but the small wins we accomplish as we strive to get there made it all worth while.

On a side note, I know you are all adults, but write those goals down. There is nothing crazy about having goals. It is normal to people who do extraordinary things to have goals written down. Don’t let 2016 be another year that goes by and in late December you say to yourself, “Damn, I really didn’t improve as a person this year. I didn’t achieve anything. Guess I’ll do it in 2017”. You have 361 days left to begin your journey, make it happen.