Tagged as: central austin

Do you have these 3 items in your fridge?

From the good to the bad, our refrigerators are full of foods, drinks, and condiments. Some of these things sit for weeks and rot away, while others sit for years and still taste the same (probably not a good thing). But of all the things that are in your fridge, here are the 3 that we think should always be in there!

 

1) Topo Chico Lime: This is for no nutritional reason, but Coach David and Courtney love TOPO CHICO LIME. Yeah, you’ve heard of topo chico, but have you had lime? It is a healthier alternative to those drinks that have artificial sweeteners and all of that other junk. It’s not an energy drink, and honestly I wouldn’t replace my water intake with Topo Chico Lime, but I love having a bottle during dinner. The even better news, they are only $0.63 at your local HEB.

topo

 

2)  Raw Spinach: Mmm do you taste that? It tastes like nutrients. Whether you eat it raw, blend it in a shake, or put it in a skillet for a few seconds to let it soften up before you put it with your chicken, you cannot go wrong with raw spinach! We will say this though, don’t let it sit too long. The leaves get gooey and the taste is pretty miserable.

spinach

3) Apples: It really doesn’t get much more basic than this. Why an apple? Because when you are hungry, but not that hungry, it gives you a reason not to grab something quick that you KNOW you shouldn’t be eating.

apple

 

This post wasn’t written to tell you something scientific about foods. What it really is, is what we have and don’t go without in our fridge every week.

What are 3 foods you continuously keep stocked up in your fridge?

Help Your Coach Help You

court and rania

 

Help your coach help you

How an open line of communication with your coach can help you get results

By: Coach David de Leon

As coaches we try to ask all of the right questions and give all of the right advice, but sometimes it is hard to keep up with everyone. Unfortunately athletes sometimes think we see and know everything so they hesitate to inform us about how they feel and what they want to accomplish. Want your coach to give you that extra help/advice? You’d better fill them in and help them help you.

I believe it is a coaches responsibility to know as much about their athletes as possible, but let’s be honest, as hard as they may try, things will always go unseen. But before you begin to place the blame on your coach, or anyone for that matter, ask yourself this, have you taken the time to speak with your coach 1-on-1 in order to discuss where you currently are, your short term goals and your long term goals? If your answer is no, the time to do that is right now!

Having a 1-on-1 meeting with your coach should be done once at least every 3 months. This not only gives you a plan of action, but it also puts you and your coach on the same page. Once you have had that meeting with your coach, it is their job to continue to check in, but it is still your job to continue your line of communication with them in regards to how you feel, how your eating has been, and if you feel as though you may need a little extra work throughout the week. Communication in this situation is key.

An open and honest line of communication holds both you and your coach accountable for your progress. If you have had trouble staying away from those sweets or have had pain during exercise, both of which are factors that can take away from your ability to see results, then those things must be discussed at the appropriate time. Trust me; a good coach knows if you have been eating poorly whether they bring it up or not. It shows not only in physique, but in your performance as well. Never be afraid to be honest. Your coach will not be mad at your slip ups unless of course you do not let them know.

To end, if you want the best out of your coach you must take it into your hands to keep them updated as to how you are feeling, where you are and where you want to be in both the short and long term with your fitness. We [coaches] can do a lot, but reading minds is not one of our abilities. Keep an open line of communication, be honest and reap the rewards of results!

 

Faith

BC group

 

Faith

The reason everyone at OTL Fitness should believe in themselves.

By: Coach David de Leon

 

When OTL Fitness was being created, I was sure to keep my hopes and dreams amongst a small circle of people. These were mostly family or friends I have known for several years. The hopes and dreams were kept close because I did not want to be told otherwise. All negative energy was shunned and I continuously sought out the positive people in my life. Just as I developed this community by surrounding myself with people who had faith in me, I expect all of OTL’s members to understand that we have and will always have faith in all of you.

No journey, even when we are prepared, is easy. As coaches, we understand this and want to help you through your journey as much as possible. However, there is a catch. The easiest way for us to maintain faith, is by first having you demonstrate how eager you are to reach your goals. If you constantly TALK about what you want to do but have very little action, then our faith tends to diminish. But, if you show up every day, don’t make excuses, and work as hard as possible, then our faith in you will continue forever.

We expect set backs and bumps in the road, but we do not expect quitting. To quit on your goals in the gym truly is a reflection of your ability to quit on other important things or people in your life. You must first be able to dedicate time to yourself and establish faith in yourself before anyone else can do the same.

I speak for all of the coaches at OTL Fitness when I say, we have faith in all of you.

 

 

– Coach David de Leon

2 Magic Pill(s) To Start Your Fitness Journey

magic pill

 

We all want the magic pill affect. We want to be able to consume something, and instantly get results. That way, ladies and gentleman is, 1) non existent 2) Does not last 3) A lazy way out of hard work.

Since those things do not exist, I have thought up 2 “pills” of information that can help you begin your fitness journey. They aren’t large in size, but for some reason many find it hard to swallow. It’s too hot, I’m too tired, I don’t know how to do it, are a few of the reasons people refuse to swallow the pill. But for those who are ready to grab that glass of water and take down the pills, here are the first two you should take.

1) Pill 1: Create a plan of action: Purchase a calendar and write out what your entire normal day looks like. From the times you eat, to the times you watch TV, write it all down for 3-4 days straight. Once the days have passed, review the calendar and begin to realize how many WASTED hours are on the calendar. Since “not having time” is one of the biggest and lamest excuses, you can immediately eliminate it once you see you DO have the time. Begin to insert times to train during the hours you wasted watching the ridiculous things that make up national television. Yes, it is easier and more comfortable to sit on the couch, but when you turn 70 expect to not be able to play with your grandchildren and be the grandpa/ma who wore out the old recliner because he/she didn’t have the ability to move freely (Yes, things just got real).

2) Pill 2: The First Step: Let go of the assumption that you have to go out and be hard core. Depending on who/what you are influenced by, you may have the assumption that your fitness has to be hard core and crazy intense all day every day. This notion if far from the truth. If you are new to fitness, DO NOT kill yourself on the first day. It will only make you so sore, you will be back on the couch never wanting to get up again. Baby steps are the best steps when starting out. That could mean simply walking/jogging mixed in with body weight movements (push ups, sit ups) in the park or in your house.

The 3rd pill, which wasn’t mentioned in the title, is consistency. Give your body 2 weeks of training no less than 3x/week and allow it to adjust. It will hurt, and it may not be as comfortable as your couch, but you will adjust and you will make leaps and bounds in your fitness. Erase the excuses, and let’s get started.

Pride Boot Camp To Launch In May!

Of The Lion Fitnes is proud to announce our new Outdoor training which will Launch at the first of May. Our new program Pride Boot Camps will be geared towards those who enjoy the outdoor space for exercise and who are looking for a fun and motivating way to get and stay fit.

 

 Here are the things you need to know about Pride Outdoor Training!

– The First program will be held Monday and Wednesday at 6PM at 1301 W Koenig Lane (The empty car dealership)

–  The classes are capped at 15 athletes in order to keep energy and qualithy of training very high.

– All who register for the Month of May will pay $80/month for 2x per week classes for LIFE! Once may classes start, prices will go back to their regular 2x/week price at $120/month for 2 sessions per week. So don’t hesitate, get your lifetime discount now!

– Training will be intense, yet scalable for all fitness levels. Our goal is to provide you with a motivating, competitive, challenging, safe fitness community!

– Our coaches are excited and ready to help get you started. Please tell your friends and family and let’s get this first location full of energy and excitement!

 

Here is what YOU need to do:

– Email or call us right now at – info@otlfitness.com or 512-914-5080

– Tell us you are read to start

– Reserve your spot!

– Tell your friends!

 

The first class will be held on May 1st – 6PM at 1301 W. Koenig Lane. Only 15 Spots available. There is no better time to start than now!

Welcome Lauren!

There is nothing we love more than having new athletes put their health and wellness in our hands. Of The Lion Fitness would like to welcome LAUREN THOMPSON!

We are here to guide you on your path towards the healthy life YOU wish to have. Thank you again 🙂