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Strength Training: A Requirement in Your Life

For many year magazines, television and media have portrayed weight training as something only guys should do or as something dangerous. Unfortunately, we are very quick to believe what we hear and see through media outlets and many have decided to neglect strength training as part of their regimen. This write up is not about the science of why EVERYONE should weight train, but the necessity of strength training to your life. In this write up I am going to give 3 common human tasks that that require strength/strength training.

1) A few months ago I came across this write up (Gwyneth Paltrow’s workout) which was featured in O Magazine. During the video, trainer to the stars, Tracey Anderson says, “No women should ever lift more than 3 lbs”. Don’t believe me? Check out the video. Now, she is a very famous trainer and I am not here to bash her. I just disagree. Any lady who has ever had a child is required to hold that child. In most instances that baby is born weighing more than 3 lbs and guess who has to carry that baby around? Yes, the mother. She will carry him/her for many months after birth as well. Many times I see children who are more than a year old who will still be picked up occasionally for comfort by their parents. Believe it or not, the ability to hold your child up without getting fatigued within minutes requires weight training. Many moms only form of weight training is picking up their kids, which is fine. But some mothers begin to experience back pains from holding their children not because their children are heavy, but because the mother has neglected weight training which can help in your bodies ability to carry a load over time. 2 movements every mom should learn: 1) A proper dead lift. Often thought as a dangerous movement, the dead lift mimics a wide range of daily functions such as well, picking up a child from the floor. 2) The squat. Not just an air squat, but a weighted back squat. This will not only help build glute and hamstring strength, but it will also help build abdominal strength needed to carry a load over time (or a baby).

2) The moment we all fear. We are sitting in traffic and our car begins to stall out. And just when you think you can pull over to the side of the road, your car breaks down. I have seen this first hand. A lady on a busy street near my house was stalled out. She put her emergency lights on and began to walk across the street to the conveince store. Knowing a stalled car on that road was dangerous (and always looking for a reason to use my fitness 🙂 I pushed her car to the side of the road. But not everyone is lucky enough to have a stranger around who can push their car. I know it may not sound important, but we cannot live a life of reliance on others to keep us out of danger. Without strength training, how will we ever build the strength we need to get us out of sticky situations like stalled cars? And honestly, it is not a bizarre case. How often do you see a car stalled in the road? Probably pretty often. If we could teach more people that being strong is necessary, we could become more independent when it comes to emergency situations.

3) Proper posture and stance. Most think proper posture is just a lack of retracting the shoulders down and back. Although this is true, there is more to it. Our lack of strengthening the muscles that retract our shoulder blades is a big issue especially since many of us do most things in front of our body (type on computers, eating at the table, using your cell phone). These postures cause us to become stronger or tighter anteriorly and the lack of our posterior strength especially in the upper back does not allow our shoulders to stay back but instead, hunch forward. Eating, using the computer and cell phones is not something we will stop doing. However, knowing this is common, we must begin to do simple upper back, mid back, and lower back exercises that will allow us to keep a more anatomically correct position throughout the day.

Strength training is essential to our daily lives. I am not saying you have to be the strongest, but you need to be strong(er). Most aches and pains don’t come from weight training, they come from a lack of strength in one area and tightness in other areas in our bodies. So I ask you, how often are you lifting weights? If you are not doing it more than 4 times per week, you need to find a weight lifting program that will allow you to gain the strength you need in order to live a healthy life that will not require you to rely on others in order to get things done.


Happy lifting,

Coach David



PRIDE Boot Camps Start Strong!

The first ever PRIDE Boot Camp was held this past Wednesday. Coach Courtney Carlisle took the new crew through an awesome 1 hour workout geared to increasing cardio, strength and athletic ability. The camp, which takes place in the Brentwood neighborhood in Austin, Texas is our first, but won’t be our last.

Of The Lion Fitness plans to open 5 Boot Camp locations this year throughout Austin, Texas. In the process, we will be pooling prospects for future coaches with PRIDE Boot Camps. If you or someone you know may be interested, please email us your resume so we can have it on hand.

Thank you to all who have signed up for PRIDE! Don’t forget you receive $15 off of your next month for every new referral you bring on to the PRIDE crew, so tell your friends!


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!

OTL’s First Outdoor Community Workout

Before we begin, we would like to say thank you to everyone who came out this morning to workout with us. The energy and atmosphere was so amazing we cannot begin to say how thankful we are for such great people.

I won’t go on too long, but check out Of The Lion Fitness FaceBook page > HERE < for event photos! If you or a friend are not tagged, be sure to tag them!

Have a great weekend and again, thank you all so much for making fitness fun again with us.

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 🙂



Congrats to our Athletes!

This past weekend we had 3 athletes compete in the SantaFit competition at Austin High School. It was a great way to introduce themselves into the competitive fitness world and the turn out was great! Congrats to the following athletes: Blake Reinhart, Andrew Watkins and John Garcia!It makes me, your coach, very proud to see you all compete. Even better, it is great to watch you guys perform the movements the way they are supposed to be done!

If you are ready to start competing, let me know so we can set you all up with a competition that is perfect for you!

blakes go hard face at competition

Blake’s Go Hard Face

Never Too Young

Never to you for OTL Fitness

There is never a bad age to start exercising. Whether it be playing outdoors or starting a training routine, our youth should be “working out”. If your kid spends more time in front of the TV or a computer than they do outside, you are setting them up for a sedentary life style. As adults/parents it is our job to influence the youth and it can all begin with fitness.

Marcos, our middle school athlete, is a great example of doing what it takes to stay healthy. He and his father attend class on Tuesday and Thursday at 5PM and it is rare they miss. With a head start on fitness, Marcos will be way ahead of his peers as he begins to take part in middle school athletics.

Great work Marcos, keep showing up and keep working hard!

Athletes On Point

OTL Fitness Training Results


Results are expected from all athletes who commit themselves to changing their lives. This mean they take all of the proper steps in both their diet and their exercise. Recently OTL has seen huge results from athletes who have given it their all and for their achievements we are extremely proud.

The two athletes we have decided to put the spotlight on are Chris Poppe and Brandon Behrens. These two guys set a goal, spoke what they wanted, and followed the blue print. Here is a quick overview of their results:


Chris Poppe: Since day 1 at OTL Chris has lost in excess of 22.4lbs and has dropped 15 lbs of body fat. His body fat percentage has dropped from 20.51% to 11.28% in 90 days! Great work, Chris.


Brandon Behrens: Brandon took on a 3 week crash course challenge with his now wife, Amber, prior to their wedding. Not many have the will to attack life like Brandon did in these three weeks and with his efforts he: Went from 241 lbs to 225lbs on the dot. The crazy part is that is EXACTLY what he wanted to get down to. In the process he also lost 10 lbs of body fat and 18.7% Body fat to 15.66%.


These results may or may not be typical. It is 100% up to your willingness to commit yourself to change. Are you about it? Are you willing to put in the work? If not, that is fine, but understand you will always remain the same. But for those ready to make big changes, let us know and we will be more than happy to help.