Tagged as: training

Your workouts shouldn’t piss you off

pissed off



Working out should make you happy!

You workout to improve your fitness and life, but is your workout pissing you off?

By: Coach David de Leon


Lately I have noticed a trend in athletes during both training and competition that I believe is a key factor in their inability to see results. What is this change? Bad temper and unhappiness. From professional athletes who are continuously caught cursing themselves or their teammates after a bad play, to our general population athletes at OTL who can’t get that double under just yet, being pissed off is getting popular, and I don’t like it. 

When I started training as a “competitive exerciser” for a lack of better words, I did it because competition was a ton of fun. I got to hang out with others who had a real passion for fitness and for the body/minds ability to go beyond its limits. To me, there was nothing more fun than doing a workout competition and in the end, just hanging out with my friends and family. I was doing it not to be like anyone else, but to improve the person that meant a lot to me, myself.

As competitive exercise becomes more popular, there are “pros” that people have begun to compare themselves to. Comparing yourself to people you watch do things as a professional on television is crazy, especially if you are new to that particular sport. I am not saying that for some, being one of those pros isn’t possible, what I am saying is to respect the hard work they have put in and natural abilities they have been blessed with in order to get where they are. You being upset because you didn’t lift the weight you wanted will not make you a better weightlifter. If you want to be a better weightlifter, do what weightlifters do, lift weight more often!

Your experience in the gym and during training should be fun and exciting. More importantly it should be a learning experience. It is a time for you to give 100% effort in everything you do and learn from all of the mistakes you make. It is a time to grow as a person by not only pushing yourself, but by supporting others as well.

Additionally, make sure your coach is providing a positive atmosphere. Coaching cues, although sometimes stern, SHOULD NOT be negative. They should be short and informative. If your coach displays a pissed off attitude when athletes make mistakes, he/she may be the reason you react or respond the way you do when you mess up. Be sure your coach is great, if not, save your money and find someone who is.

In summary, don’t let your training piss you off. Doing so will not allow you to get better and if anything will only make you worse. And if a cry baby or pissed off attitude is what you have, as speaker Eric Thomas would say, “Don’t cry to give up, cry to keep going”.



The Feeling of Being Overwhelmed

Coach David here!

Last night an athlete asked me if I had any posts on being overwhelmed with work, life and all of those other crazy things that tend to come up from time to time. The question was great because it was aligned with what I was going through for the past 2 weeks. Being overwhelmed happens, but I believe how we respond to “busy” is really what makes things worse.

No matter what we do for our day jobs, one thing is true, we are all busy. Sometimes we are busy for days or weeks straight and other times it is an all of a sudden feeling of too much happening at one exact moment. My advice, don’t react, respond. It is our human nature to quickly react physically or emotionally to a situation. Look around you, people are constantly reacting to things happening around them. Drivers yelling at drivers, teammates high fiving after a good play, kids screaming because no one is sharing. The problem? Too often our reaction is negative. As a matter of fact, the word “reaction” usually has a negative connotation. As Zig Ziglar once put it, “We react to medication with hives, but we respond to the treatment very well.”

Let’s take this into our lives. Yes we are busy, who isn’t? Yes we all believe we are busier than everyone else. But why is it some people who are extremely busy, don’t seem to let it bother them? Because they have learned to respond to the situation. They readjust their schedules, they create the time to sit down for a  few minutes and enjoy the “me time”. No matter the stress level of your job, it is your RIGHT to take 5 minutes, and just relax.  If you are extremely busy, have you taken time out to mark down a daily agenda? I mean filling in every minute of every day with what it is you are going to be doing? Probably not. Why? Because we instead let the day happen and continuously react to events as they happen through the day. If we only took the time to tell our day what it would look like, then things would run much more smoothly.

If you take 1 thing from this write up, take this quote, “The  secret to your success is determined by your daily agenda.” Things will arise, but respond to them appropriately and life will become much less stressful and the feeling of being overwhelmed will go away.


3 Excuses For Not Joining The Gym

3 Excuses people use for not joining the gym, and all 3 are awful.

Whether you are a gym owner, a coach or a friend who has tried to recruit a friend to start working out with you, there are a pile of excuses you are bound to hear. The crazy part is, when people make an excuse, they use things that 99% of the population also have to deal with. But when they explain they are sure to say it in a way that makes it sounds so stressful.

I am going to quickly call out 3 common excuses I hear at least once a month from people not just living up to the fact that they are lazy.

1) “Oh I am so busy with work I couldn’t possibly make it”. Yeah? Weird, because no one else who comes to the gym has a busy schedule.” Yes, this one is you Mr. “I think I work harder/longer than anyone else on the planet”.

Let me start with 2 personal examples of athletes at our gym. Although I know ALL of our athletes have busy schedules, these are 2 that stand out.

Example 1: Surgeon/Practice owner/On Call surgeon. Times per week he attends class, 3. Number of times he has shown up after a 10+hr surgery, countless. Complaints he has made during workouts from being “so busy at work”, none.

Example 2: Nurse: Directly from 12 hours shift to workout. Times per week she attends, 3x/week or more. Yes, she is tired, has dealt with the public for 12 + hours and has dealt with those who are sick, but puts in the work and doesn’t make any excuses.

Yes, work is busy for everyone, but give me a break. Don’t let the thing that supports you financially also be the thing that sends you to your grave. Everyone (well almost) has a job that demands attention and time, using it as an excuse is weak.

2) “I don’t have enough time for that”. This is very close to example 1 except they just don’t have time in general. What is funny about these excuse makers is they are usually not WILLING to get up early to get their workout in. It usually sounds like this, “Oh I don’t have time during the day, and I’m not really a morning person.” So you do have time, you are just a little lazy and would rather sleep in than become healthier and more fit? We all have 24 hours in our day. Some of us just know how to take advantage of each hour better than others do.

3) I just can’t afford it. PLEASE STOP ME FROM GOING CRAZY! Now let me first say, there are some who are in legitimate financial binds. I understand. But then there are those who would rather spend their money on going out for drinks, on restaurants, on clothes or 1,000 channel cable (and the only watch 10).

Just last week a good friend of mine contacted me about signing up. The issue: affordability. So he being a friend, I asked him what his lifestyle currently “required” that was costing him money that he didn’t need to spend. The first thing he mentioned was his cable bill. He had the top of the line cable contract which was costing him around $150/month. Realizing he rarely watched T.V. he cut back his cable and started classes. When people are SERIOUS about making a change, they will always find a way.

The point I am making with this write up is we all have reasons for not doing something. But I have seen and heard all the excuses people can give. Truth be told, if you want it, you will make it happen. If not, you will make an excuse. So which will you choose?  A life of excuses? Or a life of making changes in order to fit in the things that can change your life?

What is the WORST excuse you have ever heard from someone not wanting to workout?

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



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.

Women’s Only Saturday Class


Earlier this month OTL Fitness announced the opening of our Saturday class from 9:30-10:30 AM. With much of our interest coming from women, we have decided to gear our Saturday class for those asking for it. Here is a break down of what the Saturday Women’s only class will look like:

– The Saturday class will be set up just as any normal OTL Class

– The Class will run for 1 hour from 9:30-10:30AM 4 Saturdays per month

– Athletes must register for the entire month. No make ups are allowed

– The first 2 months will be coached by Coach David and his assistant(s) who will then take over the class after 2 months of shadowing.

– The classes will be intense and scalable to all fitness levels

– The Class is designed for those looking to work hard and not make excuses

– This a is a great start for beginners who may be nervous to begin regular classes

– There will be a high emphasis on learning movements ranging from weight lifting to gymnastic movements

– Each Class will incorporate some type of weight lifting component and conditioning component

– Most importantly all ladies must be willing to work hard and have fun!


Class is an upfront payment of $80 for the month with the exception of February. We will only host 3 classes in February and cost will be $60 per athlete for the entire month.


The Saturday Women’s only class is capped at only 8! Do not miss your chance, sign up today! Email info@otlfitness.com to get registered!