I thought I would give you guys  a breath of fresh air and hit you with some knowledge!

It is 31 Days until the first day of spring (4 weeks) with summer right around the corner (about 16 weeks til swimsuits!!!)

The next couple of months are crunch time in the fight to be in beach body shape by summer!!!

Have you ever caught yourself saying something like “This year I am going to be in my best shape ever this summer” or “This year I’m going to have abs”

Well, I am here to tell you that it doesn’t just happen. I don’t magically wave my hands on your stomach and “Poof” 6 pack, even though I would love to! It requires planning and hard work NOW to be where you want to be in May June and July.

So what can you do RIGHT NOW that can increase your chances of success this summer????

Get Your Goals - You have to know where you want to go to find the way to get there. You have to be sure of the destination. If you want 6 pack abs great we can set up a plan to get there. If you just want to be skinny, well, what is skinny? Se clear definite goals with a DEADLINE! The time limit is very important. When you have a set time to get it done it becomes a real thing and creates Eustress (positive stress you put on yourself) There is actually such a thing as good stress!

Get Measured – Measurement creates motivation! You have to know what is working and what is not. If you are new to us you may not know exactly how we do things yet, but basically all you have to do is ask and we can set a time to do measurements and pictures if you want. Everyone’s comfort level is different with things like this so we don’t cram it down your throat but we are here for whatever you need!!!

Get Consistent – I know I know, the snow sucks and there’s nothing anyone can do about it. However its gone or will be soon and so are the excuses. Set a schedule for your workouts and COMMIT. If you would like to email me your schedule so I can help you be accountable please do!!!

Get Calorie Smart – If you don’t know how many calories you are taking in per day right now, you should. How else do you know if you are under or over eating??? Start watching your calories and track your food for 2 weeks. Look at patterns and times of days where you need help. I would love to see these journals by the way. If you are really serious about see your best results, take a picture of each meal and email them all to me at the end of the day. This way I can see portion sizes in regards to your totals! Try it, it’s a humbling experience!

Get Motivated – This one is tricky because it is person to person on what fires you up, but plan that trip, pick out that bathing suit, find that picture of you (either at your best or worst) and tape it to the fridge. Give yourself daily reminders that these small choices you are making today will make or break your future success!

Get Involved - You have a community of people withing Evolution Fitness that is unique to anywhere else you will ever find. Some of the most amazing hardworking people I have ever trained work out with us. And you know what, they all had questions too. If you see someone who has obviously been with me for a while and is looking good, ask them about their transformation! We are all here to help. Promise!!!

In 16 weeks you can change your entire life. Bodybuilders and Fitness Competitors diet for 16 weeks to get on stage at the lowest bodyfat percentages imaginable. You can achieve anything you want in that amount of time! I have seen people lose  50-60 pounds easy in that amount of time. It is simple but not easy.!

It is time to get back on the wagon and start making real strides toward your health and fitness. Not to mention that fact that you are going to look great this summer! Bring on that heat!

I’ll see you at bootcamp!

Ryan Dobbs, NASM-CES

Ryan@EdmondBootcamp.com

405-509-6451

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Congrats Tammy M!!!!

I am so excited to share this month’s incredible client of the month story. One of Amanda’s private training clients has accomplished something that most of us will never do.  On June 18th at 8:45am Tammy reached the summit of Mount Kilimanjaro! She has been coming in and working hard for months in preperation for her amazing trip and was 1 of only 4 people who made it all the way to the top!

We are extremely proud of Tammy for her hard work and dedication but more so the commitment she showed to accomplishing her goal. It is a testiment that anything can be done if you put your mind to it and hopefully this will inspire you to reach higher and set those big goals.

Thank you Tammy for being such a great inspiration. Your hard work has paid off and we are so proud of you and your accomplishment!!!

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Spring is here. Summer is around the corner….

Will You Be Ready???

In this episode Ryan Dobbs gives three 3 steps to getting that beach body asap! We talk about staying hydrated as the weather gets warmer, how making your workouts at Edmond Bootcamp should be a priority, and the importance of eating enough when it comes to losing weight.

In our Quick Tip, Ryan talks about a way to increase your daily water intake with a simple and easy method.

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So you survived Thanksgiving, but it’s only a few weeks until we do it all over again at Christmas.

So do you just continue to eat everything in sight for the next 3 weeks in preparation of an even bigger, more gluttonous feeding???

Or do you take advantage right NOW and make the next 25 days even more remarkable than your aunts sweet potatoes!

Believe it or not it is possible to ramp up your fat loss between these holidays so you can breeze through Christmas on track for your goals, and starting 2011 with brand new goals!

Ok, lets get real for a second…This is not for everyone.  You see, I am going to ask you to have some of the most stringent will power of the entire year during these next 21 days.

Over then next few weeks you will be attacked by sweet old ladies and people at work trying to give you Candy and Pies and who knows what else.

There will be parties and get togethers and family stuff and food will be there at every event. And you know what else, I am going to tell you to just say no because the statistics are not in your favor…

Most people gain between 8-15 minimum between Halloween and New Years. That amount of food didn’t just jump into your mouth. YOU made the decision to put it there!!!!

You need to make the decision right now, while most people still have turkey and dressing leftovers in their fridge that YOU are going to hold yourself to a higher standard and be better during this time!

That means…

1. Making it to workouts, even at a different time than normal!
2. Make the best choice possible while eating out with friends or colleagues!
3. Stay away from the egg nog and wine in excess!
4. Being cardio active everyday even on off days!
5. Drink plenty of water instead of specialty holiday drinks (Peppermint White Choc Mocha = 660 cal)
6. Plan your means and Do Not Snack, its too tempting this time of year to grab whatever

I know that you are serious about getting to the best results possible. Otherwise you would not work as hard as you do in our workouts, BUT don’t slack and poison your success when it counts the most!

I can’t even describe to you how it feels to start the next year of your life having already achieved your big fitness goals and taking things even further from there. Join the club and make that Christmas dinner a reward for a job well done!!!

See you at Bootcamp!

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This time of year is such a great opportunity to look at life and realize how much we all have.

I am even more thankful that we have more people than ever that are getting the gift of better health this holiday season.

Be prepared for that extended family to oh and aww over you and your new fitness successes!

BUT, this is no time to relax and let your workouts fall to the side because extracirricular activities get in the way!!!!

We offer 30+ times a week just for that reason! And we all know that the fury of calories between Thanksgiving and Christmas in innevitable.

In fact, we will be open ALL REGULAR TIMES EXCEPT THURSDAY THANKSGIVING DAY!

We have already started preparing Extra Special Post Thanksgiving workouts that will be great for buring those extra calories and getting you right back in the groove.

In addition, we will be opening some exciting new opportunities to get fit in the new year. I have a top secret project under way right now that when finished will dramatically help you speed up your weight loss and understanding of what it takes to lose weight and become fit!

I am very thankful to be a part of all of your fitness lives and our Evolution Family would not be the same without each of you.  Remember that I am always here for anything you need and no question is too big or small. Call, text, or email anytime!!!

Happy Thanksgiving and I will see you at Bootcamp!!!

Ryan Dobbs, NASM-CES
Ryan@EdmondBootcamp.com
405-509-6451

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For years I have watched people have a hard time with their nutrition. Everyone has reasons (or excuses) for what they eat. And I used to feel like everyone knew the difference between good foods and bad foods, but I am not so sure anymore. One thing I am sure of is that no one is happy with where they are with their fitness. Everyone has a goal and 99% of people want to lose weight and tone up. In this post I am going to give you an outline of rules to follow. In the future I will expand on this topic and give you tricks of the trade that trainers use to help their clients lose weight. In fact, the next few months are going to be very exciting for Evolution Fitness! Anyway, back to point…

The first thing we need to talk about is under eating in an attempt to lose weight. Your body needs food. Its like gas in the car. If you don’t have it, then you don’t go! The easiest way to judge whether you are getting enough substance (notice I didn’t say quantity) of food is your energy level. Why starve and feel horrible?

Next we need to discuss how many times a day you should eat. You have probably heard that you should eat small meals frequent throughout the day. That is correct but realize that if you eat once a day and tomorrow you plan on eating 7 times, it may be a lot to handle. Try this progression. Start by solidifying breakfast, lunch , and dinner. Proteins, carbohydrates, and healthy fats ( we’ll talk more about this later). After you can eat 3 meals a day that you would not be embarrassed to tell your trainer about start adding a small snack in between and lunch, and lunch and dinner. When this is feasible, start making the calories of these meals equal and add a small snack before bed (usually very lean proteins with little carbs). This may take some time to accomplish feeling good with 6 meals a day but it is obtainable for all!

Realize too that no one is expected to eat perfect and never cheat. I use an 80/20 rule. Eat as perfect as you can 90% of the time, and be more relaxed with your choices 10% of the time. This is not a pass go, collect $200 free pass to freak out. This is a chance for you to get your cravings out of the way so you don’t cheat more often. If you need to lose a considerable amount of weight I recommend you have a cheat meal instead of a cheat day if possible. If you have been working on your nutrition for a while, I would structure your cheat day to be on events like birthdays, holidays, concerts, and other special occasions that will take you out of your norm.

What are good foods? Depends on who you ask right. Lets look at the basics. Proteins are typically but not limited to meat, fish, poultry, cheese, eggs, and milks. A serving of protein is assumably 3oz of meat, 1.5oz of cheese, and 8oz of milk. Each meal you eat should include a portion of protein. No excuses! We’ll talk about why more in depth in another post soon.

Next, carbohydrates are broken into simple carbs (sugars) and complex carbs (starches and fibers). We prefer complex carbs like vegetables, whole grains, and legumes to simple carbs like cakes and cookies, sugary beverages, etc… Your goal is to have 1 serving of carbohydrates at each meal as well. 1 slice of bread, 1/2 cup of oats, 1 cup of veggies, or 1 medium fruit. With carbohydrates, variety is the key to get a wide range of nutrients.

Last but not least, fats are necessary to your diet. Try to limit fats to monounsaturated fats like olive oil and avocado or polyunsaturated fats like Soybean oils. Guess what, butter is fat, salad dressings and mostly fats, pizza has huge fat content. Be aware of what you put in your body!

Like many topics, we have barely touched on nutrition and eating healthy. But you have to have the basics before you can grow into something more. When you are looking at your options for meals, ask yourself what would Ryan pick or what would my trainer think about my choice. It will open your eyes. The worst thing you can do to yourself is to know better but do it anyway. Hold yourself to a higher standard. By doing this you will see results far beyond anything you can do in the gym alone. You MUST take actions today to be better tomorrow, but know that I don’t expect anyone to be perfect immediately. I just want you to improve everyday. So work hard, have fun, and thank you for making fitness your lifestyle!

Ryan Dobbs, NASM-CES
Ryan@PersonalTrainingEvolution.com
405-509-6451

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You may have never thought of the fact that you may be talking yourself out of your success. Sometimes it is just too hard so your rationalize it out and stop. Sometimes the thought of changing the way you eat makes you cringe, like you are giving up so many great things. Or sometimes you may talk yourself out of things before you even start, like when you think “Bootcamp”, I’m not ready for that!

This is that little part of you that pops up and talks you into selling yourself short. That little guy on your shoulder tells you that you are not good enough, smart enough, or capable enough for the given task or activity. This one thing is why so many people never reach their goals!

I can’t tell you how many people get to the point in their fitness where they either have to take things to the next level or quit and they just stop and give up everything they have worked so hard for. This self sabotage stuff blows my mind!!!

What would happen if you could blast though the shackles that hold you back from your goals. What would happen if you could get anywhere you wanted to be in your fitness goals. I am here to tell you that you can and we can do it together!

If you didn’t know, I was a hockey player in my previous life. I actually grew up here in Oklahoma City and didn’t even put skates on until I was 12. The statistics were against me from the first time I put skates on. But I didn’t care. I gave it everything I had and never looked back. I was going to be a pro hockey player and that was the only option. Even as my career went and my stats were impeccable I still had 5 teams my first pro year tell me they would sign me but I was from Oklahoma. Didn’t matter, I ended up signing with a team in Los Angeles as went 54-0, won a national championship, set the record for shutouts in a season for the league.

There is NOTHING that you cannot accomplish if you give the decision legs to stand on and give it 100% of your focus. You telling me that you want to lose 30,40 or 50 pounds but then telling me you can’t say no to pizza in the middle of the week is B.S. You telling me that you are writing your food down, making the best choices possible, being consistent in your workouts and giving no excuses is powerful and WILL get you to your goals.

When you hear that little guy sitting on your shoulder telling you no, or not right now, or its only one bite, stomp that out! If you are going to get to your goals you have to rise above the influences and people in your life that are their to bring you down.

This is what separates all of us from every one else. The “Normal” people of the world are ok with the status quo and never seeing their potential. Realize that the people that criticize you the most are the people who envy your success the most also.

So what now? If there is something in your life and fitness that you want to accomplish put it in writing. Make the decision and don’t look back. Give your decision legs to stand on and do what it takes to get there.

I tell you guys all the time to involve me in your life and fitness so I can help. I tell you to email me your food and let me be accountable for you. Do you know how many people are doing it right now, 3. And you know what, they are the people you read about in these success stories.

Set your goals and get me involved. I make my living changing people lives. If you are serious about dedicating your effort to your goal, WE WILL GET THERE! Go out and make yourself better today!

Ryan Dobbs, NASM-CES

Ryan@PersonalTrainingEvolution.com

405-509-6451

P.S. Don’t be afraid to comment on this post and let me know what your goals are right now! Sabotaging

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“I am soooo sore!”, “My clothes feel tighter!”, “What, I have actualy gained a couple of pounds!”

“What gives?”

Don’t worry, In this episode Ryan Dobbs explains the “Roller Coaster Effect” that happens to your body when you start a program like Edmond Bootcamp,  how to set yourself up for the most success possible, and to be happy with what you see in the end.

In our Quick Tip, Ryan talks about a iphone app that can help you keep track and stay on point.

This episode also includes a big announcement from Evolution Personal Training & Bootcamp as well as a bootcamp shout out to September’s Client of the Month!

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On a long enough time line, we all get aches and sprains. Pulled muscles and hard times.

If we did not we just would not be human. Besides workout and being fit would just be easy right!?!

In today’s episode Ryan explains the best way to help your recovery and what you can do to speed it up properly.

Ryan also gives you a recommendation Evolution Personal Training and Edmond Bootcamp’s Official running solution and place to go for all the best custom fitted running shoes.

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We are LIVE on iTunes!!!

You can now download our podcasts on itunes straight to your media player and desktop. We will still provide you with streaming players on our websites, but now you can have “just in time learning” and take us on the go!

Click here to view our page in iTunes…

Evolution Personal Training on iTunes

It is very important for us to be reviewed well to get placed in the top of our category. If you have been enjoying the audio, please rate our podcast and write us a review if you have time! This helps more people benefit from our lessons and hopefully more people than ever get fit!!!

Thanks for everything and I’ll see you at Bootcamp!!!

Ryan

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This is why I always give you the disclaimer before we do exercises….

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The most common question I get it is “What is the best cardio to do outside of bootcamp?”

In todays episode we are going to discuss the most beneficial cardio options. This is very important to maximize your time an effort and to burn the most calories in the shortest time possible.

There are tons of different options but remember that this is coming from the person who puts your workouts together and knows what is going to happen the rest of the week.

Here is a breakdown of my favorites and what I would recommend!

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Hey Kids,

I am in the process of adding new times to our bootcamp schedule and I want to get your feedback so I can accommodate you the best way possible. I have created a quick survey, just 6 questions and it is totally anonymous.

Here is the link

I am very interested in what you would like to see from Edmond Bootcamp. I want to do what is possible to help you be as consitent and accountable as possible. Click the link below and fill out the short form..

Edmond Bootcamp Times Survey

Thanks for taking the time to do my survey and I will see you at Bootcamp!

Ryan Dobbs, NASM-CES

Ryan@EdmondBootcamp.com

405-509-6451

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Are you working hard enough to change your life? That’s a tough question to answer if you know the answer is not what it should be.

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The popularity is rapidly increasing for Edmond bootcamps and there is a variety of different reasons for this notoriety. In the fast paced rhythm of our society today, most everyone has a schedule that is packed with various types of daily responsibilities and other tasks that individuals plan to achieve in a day’s time. In many cases it means there is very little room left for individuals to work in a regular fitness regime. Having the ability to fit bootcamp work-outs in schedules such as this is simply not a problem with the flexibility of the workout sessions at Edmond bootcamps that are available to people with packed schedules, and this has in turn caused a rapid increase in their popularity.

Being able to benefit from a large savings in cost when bootcamp workouts are selected over other personal training routines that some individuals use is another huge advantage that continues to attract a countless number of Edmond and North Oklahoma City residents. There is just nothing like being able to obtain the goals that have been set for achieving overall good health through weight-loss and physical fitness at reasonable rates that individuals can afford.

Aside from flexibility and a savings in cost, below you will find some of the other reasons that popularity is rapidly increasing for Edmond bootcamps?

• The entire body benefits when people engage in an intense work-out – Other choices in fitness often only target just a few areas of a person’s body. When very little or no rest is taken during bootcamp routines that involve continuous switch-ups between stretching exercises, the use of top-notch machines, kettlebells, dumbbells, and various other types of equipment, not only does each muscle of the body benefit, but so does the cardiovascular system. Streamlining variations in bootcamp work-out allows a person to reach fitness and weight-loss goals in a short amount of time.
• Supportive atmosphere – Unlike training alone or even in a one-on-one atmosphere that usually makes it very hard for individuals to maintain the motivation that the success of any fitness regime relies upon, the ability to remain motivated is easily acquired when a person trains in the atmosphere of bootcamps. Environments that are supportive and fun help a great deal in ensuring that people stay accountable and remain motivated to reach weight-loss goals and a healthy body.
• Increased levels of energy – As the stamina of your body continues to increase as you continue engaging in regular work-outs, so will your energy level. This is one reason alone that the popularity of Edmond bootcamps have increased rapidly over the past few years.
• Successful weight-loss – Due to the higher levels of energy and stamina that are obtained and allow individuals to endure fast-paced work-outs, weight-loss is achieved at a fast rate. For this reason the popularity is increasing rapidly for Edmond bootcamps.

It is true that body-weight exercising is important when a person’s goals are to strengthen and tone the muscles of the body. However, when these types of exercises are used alone, there is little that they can do by themselves to get rid of unsightly flab that keeps hanging around. However, when they are incorporated into a work-out that also involves exercises that target the cardio system, the loss of excess weight can occur rather rapidly. Much of the extra energy that is felt can also be contributed to the combination of cardio and body-weight exercises.

When you take into consideration all of the benefits that are offered to members, it is not hard at all to understand why the popularity is increasingly rapidly for Edmond Bootcamps.

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There are more and more people than ever before that are committing to the healthy goals of losing excess weight, becoming physically fit, and learning about the many different nutritious foods that can help a person maintain a trim body. Work-outs that are offered with bootcamp training have proven to be the perfect answer that gives individuals an effective way to meet each of these healthy goals. This is the very reason the popularity is consistently rising for Edmond bootcamps.

There are numerous residents of the Edmond and North Oklahoma City area that are taking advantage of the healthy benefits that can only be found when they choose to work-out at Edmond bootcamps. One reason for this is because of the extensive work-outs that members have the opportunity to become involved in, which is created by experienced professional trainers. This ensures that each member is challenged not only physically, but they are challenged mentally as well. This means an overall good health for the entire body, not just one localized area.

There is much more to obtaining and maintaining a physically fit and trim body than just taking the time to work-out on a regular basis.

• You must get in the mindset of dedication and motivation
• You need to engage in bootcamp work-outs that tone the body and strengthen the muscles
• Eating nutritious foods is a must, as eating habits that are poor waste hard work and energy that you have put into vigorous work-outs

Edmond bootcamps are well aware of the factors that are involved in achieving the highest level of success, which includes the fact that working out and good nutrition go hand in hand. Their goal to educate members on the most effective work-outs and eating habits that contain foods with high nutritive values has become one of the popular reasons why Edmond bootcamps are consistently rising in popularity.

Expert trainers of bootcamps in Edmond realize that motivation is not something that just ‘happens’. For a person to become motivated and stay in this mindset, their senses and interest has to continuously be driven. This is exactly what happens when a member experiences creative change-ups in the workouts of Edmond bootcamps. Plenty of attention is spent on routines that get each member in tip-top shape, using stretching exercises that target various muscle groups you didn’t even know you had. With the combination of targeted stretching, state-of-the-art equipment, and other tools that knocks excess weight off, more people than ever before are achieving their goals of becoming physically fit AND they are staying that way. When so much focus is aimed at the well-being of members, it is no wonder that the popularity is consistently rising with Edmond bootcamps.

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If you happen to live in the Edmond or North Oklahoma City area, then you have more than likely heard this question from some of your friends or family members – Why has the popularity increased for bootcamps in Edmond’. Aside from the obvious answer ‘to become healthier and physically fit’, which is exactly what generally comes to the mind of most people, there are also several other beneficial reasons why bootcamps in Edmond have become so popular. Even though the ability of having toned muscles and a more trim body is great, these are not the only advantages of joining a bootcamp.

So, let us look at some of the biggest reasons why the popularity continues to increase for bootcamps in the Edmond are. Below you will find a list of some of the most common reasons that members have, stating that they prefer to lose weight and become physically fit through bootcamp training, over other types of exercising options that are available today.

• It is very cost effective – This is a huge reason why numerous individuals in Edmond choose to train at bootcamps. It is especially helpful for individuals that have been impacted by problems of the economy today. When an individual does not have the funds to hire themselves a personal trainer, bootcamp training is an excellent alternative that still provides people with a high level of knowledge and experience from a skilled trainer.
• Training in the atmosphere of a bootcamp provides motivation – One of the biggest reasons that people try to find alternative options to working out at home and exercising in gyms is the fact that the repetitious routines that they generally involve do not do much for a person’s motivation level. The continuous changes in the routines that make it easy to enjoy the blood pumping action are a big reason why the popularity has increased with bootcamps in Edmond, Oklahoma.
• Strong support system – When you get into the right mindset and give it everything you’ve got when you workout at bootcamp fitness routines, there is a large amount of support that is provided from other individuals just like you that are working towards the same goals that you are.
• Noticeable results – There is nothing like the results that are quickly noticed from the intensity that is involved in a bootcamp workout.

While taking advantage of each of the benefits above, individuals are able to do so while they are using all the latest state-of-the-art machines for strengthening muscles, obtaining an overall better health, and to knock the weight off. To list some of the equipment that is available would include kettlebells, mats, stability balls, med balls, and a wide variety of other equipment. If you are considering the idea of finding out for yourself why the popularity has continuously increased for bootcamps in Edmond, Oklahoma, it is a benefit of achieving overall better health, losing excess weight, gaining muscle strength, and learning healthier ways of eating while focusing on good nutrition, that you will not soon forget.

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The teenagers of today’s world are more likely to be faced with issues of obesity than at any other time in the past, and this is where consulting with a personal trainer can be of a huge benefit. This increase in weight gain is largely due to increased periods of inactivity. In addition to this many teens do not learn proper eating habits or how important exercise is. Personal training is one way of improving the education of today’s young adults on to become healthy and learn what it takes to remain healthy throughout their lives. There are numerous teens in the Edmond and North Oklahoma City area that have taken advantage of the many benefits there are through fitness regimes followed with this type of training.

Schools in today’s society make every effort possible to increase awareness of the importance of physical fitness and exercise, and this is generally done through physical education classes. The problem with this is that these classes are often ignored or not taken seriously. Many students only do the minimum that is required of these classes in order to receive a passing grade. The result is often teens that do not reach their full potential, which can result in serious consequences regarding their health.

In many cases it is difficult at best, to persuade children to eat and exercise properly or make any other attempt at losing weight. This is where personal training can be extremely beneficial for improving your teen’s health. Below are a few of the benefits that are received and used as a successful way for teenagers to lose weight and focus on the improvement of their overall health.

• A higher amount of motivation is obtained, which is very important when it comes to following training suggestions of the trainer. This would include fitness suggestions, as well as education on the best possible nutrition information.
• Teens will successfully be able to learn a wide variety of fitness routines that are safe and effective ways to lose excess weight.
• Higher levels of self-esteem will make your teen feel much better about themselves when pounds are lost and they achieve a much healthier body.

In addition to these benefits, there are a variety of other reasons why young adults can quickly see an improvement in their overall health when personal training is used. Rather than setting goals that are impossible to achieve, you teen is taught how to make realistic goals that can be reached. Individual guidance on how to implement good habits is also a part of this form of training.

The Importance of Finding the Right Person for Teen Personal Training

Before you make the decision to get your teen involved with personal training you should first find one that specializes in dealing with young adults that have with weight issues. These specially qualified trainers will be better equipped to deal with people of this category and will be familiar with the specific areas which need to be addressed. Finding the right personal trainer to deal with your teen’s specific problems and needs is the first and most important goal which needs to be met. Don’t trust just anyone to help your child in this area, as the wrong type of trainer could lead to disastrous results and may actually cause more harm than good.

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Have you often wondered why some individuals have the motivation that it takes to lose excess weight, when others do not? Or, maybe you have noticed that there are some people that seem to always have an over abundance of energy to engage in all sorts of activities that you simply do not have the energy for. Believe it or not, it is possible for you to obtain you goals and obtain the very same amount of motivation and energy to lose weight you can’t seem to get rid of through small group personal training in Edmond, Oklahoma.

Benefits You Can Obtain Through Small Group Personal Training in Edmond

There are many residents of the North Oklahoma City and Edmond area that are truly amazed with the lasting results that they benefit from with this motivational type of training. One big advantage is the amount of money that you will end up saving. When you opt for training in a small group verses one-on-one training, it costs less and you still receive the same fabulous results. Below you will find a few of the benefits that numerous people of Edmond and N. OKC receive when they choose to reach their weight loss goals by training in a small group.

• Motivation from training with others that have the same goals – With some people, when they train one-on-one, it is often hard for them to find the motivation that is needed to achieve the goals they have set to lose weight. However, when individuals use small group personal training in groups that have three to five other people with the very same goals, they often receive a tremendous amount of motivation and determination that simply is not found in other forms of training.
• Ability to remain focused on their goals – As you train with other people that have set the very same goals that you have to lose weight, it helps a great deal in keeping you focused and determined to reach the weight loss goals you have set for yourself.
• Training with others that are at the same fitness level that you are – With memberships at gyms in Edmond or other types of fitness regimes, people often feel like they have been left behind when they are training around others that are at much higher levels of fitness than they are. This simply does not happen with small group personal training in Edmond, as each member of the group is at the very same level of fitness that you are. This means that each member of the group works together and progresses together.
• Cheaper rates – It is well-known that training on a one-on-one basis with a trainer can be very costly. By training to lose weight and achieve your goals in small groups, many people are surprised at how much money they end up saving in the long run.
• Quality of training – When training in small groups, you receive the high level of quality that would be expected from one-on-one training sessions. The level of focus, motivation, intensity, and determination that is obtained from small group personal training in Edmond, are the very things that will help you achieve your weight loss goals, gain extra energy, and feel much better about yourself.

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Would you like to know exactly why indoor bootcamps have become the perfect option for losing weight for so many people in the North Oklahoma City area? Bootcamps that give individuals the option to train indoors has fast become one of the most popular choices in fitness for individuals of N. OKC, that are trying to achieve weight loss goals that they have set for themselves. The main reason for this is because of the high level of successful results that numerous residents of North Oklahoma City and the Edmond area have already been able to achieve with this choice in an exercising regime.

It is true that there are countless other choices that a person can opt for to lose extra pounds they would like to get rid of, however, indoor fitness at N. OKC bootcamps is the best option to get physically fit, lose weight, and STAY that way. It has been found that there are more people that train in indoor bootcamps over other choices in fitness, that are able to keep the weight off and retain the lean fit body they have achieved through this choice in exercising, without bouncing right back to the unfit body that they started with as time goes on.

Popular Reasons Why Training at Bootcamps Indoors have become Increasingly Popular with Residents of North Oklahoma City

• Variation in Training – It is not hard to lose interest and motivation when you are doing the very same repetitious exercise sessions every time you train. Repetition is forgotten with this type of training, which means your motivation level will remain high with every training session.
• High enthusiasm – When interaction is encouraged between members of the group, enthusiasm is brought to a high level. This generally means more energy is obtained, resulting in great results.
• Necessary equipment is ready and waiting – Several types of equipment remain available for individuals involved in the training of indoor bootcamps. This equipment would include such things as stability balls, mats, kettlebells, med balls, dumbbells, and all the top-rated machines that are so important to losing weight and getting in shape. The kettlebell alone provides numerous fitness benefits from exercises that can be performed with their use, which would include rowing, squats, lunges, press, shrug, swing, snatch, and others.
• Cardio exercises – Implementing cardio exercises into bootcamp training indoors is very beneficial to the overall health of your body, and they are very helpful for goal maximizing.
• Group personal training course – In the fitness business, this has become a revolutionary style of exercising for losing weight, obtaining a trim and fit body, and improvement of the best health possible.
• Nutritional education – Although the right type of exercise workouts is very important to losing weight and obtaining your fitness goals, education that you will receive concerning nutrition is also a vital part of being able to achieve the goals you have in place.

When you consider all of the benefits that are provided with the training of indoor bootcamps, you will agree with numerous other individuals of North Oklahoma City that this is the best and most beneficial option for losing excess pounds, building strong muscles, and maintaining the healthy body that you have always wanted.

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One of my Bootcampers just forwarded this story to me about a runner who got caught in the hailstorm on Sunday at Lake Hefner and I had to pass this on. Check out the pictures of this guys back after getting hit with hail!!! Randy’s comment was “If this dude would have been working out indoors at Edmond Bootcamp, this never would have happened.” By the look of this guy it may be worth the drive from North Oklahoma City for Bootcamp!

http://www.newson6.com/Global/story.asp?S=12490840

Alot of my collegues thought I was crazy for taking the gamble I did opening up our facility but I’ll be the first to tell you that AC and a roof over my head beats getting rain and hailed on 8 days a week. In fact I would rather get hailed on than spend another summer outside with a heat index of 115 degrees. Or better yet, standing out in the sleet in hoods and gloves on dead grass thats like needles when you do pushups like these two below!!!

If you haven’t gotten involved with our Bootcamp yet now is the time. Our pricing will be increasing in the next few weeks and the agreement I have is whatever the $$$ was when you started is the price you pay for as long as you train!

You’ll hear more about it soon but PLEASE don’t be like this guy and get caught out in the rain or WORSE!!! Get inside, get involved and get fit with Edmond Bootcamp Evolution.

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Several of the workouts available today often only target one specific area of the body, while many of the other areas are left unaffected. This is not the case when Circuit Training is used as a means of losing excess weight. It provides people with an effective way to tone muscles and lose pounds using a variety of resistance exercises that zero in on multiple areas of the body at the same time, and are done in a continuous sequence. Since there are several advantages, let’s focus on the benefits of Circuit Training for fat loss.

Various studies that have been conducted have proven that not only can training in circuits be so effective that some individuals notice a reduction in body fat by as much as 3%, but it is also an effective way to increase and maintain lean body mass. This means that by engaging in various resistance exercises that are involved in Circuit Training sequences, you can take advantage of a greater loss of excess weight due to effectively being able to decrease body fat, and it will also build the strength and tone of your muscles. The result is an overall improvement in the shape of your body AND in the way you feel.

One of the biggest reasons that the benefits of Circuit Training for fat loss has become increasingly popular is the way in which loss of fat is replaced with the same amount of muscle and is encouraged by the resistance exercises involved. An even bigger advantage is that the overall amount of calories used and the basal metabolic rate is increased because of the increase in the body’s lean muscle-mass. This means you are able to lose an even greater amount of body fat in a shorter amount of time, and it is much easier to keep it off.

As a matter of fact, Circuit Training is so beneficial for losing excess fat that women burn an estimated 5 to 6 kcal each minute, and men burn an estimated calorie expenditure of 8 to 9 kcal each minute during a session of sequences.

How is all this achieved? There are several factors that need to be taken into consideration. This would include the specific types of exercises you choose to use, the number of times they are performed, the tempo used, the load, length of time they are performed, and the length of the resting period in between each sequence. One thing you want to keep in mind concerning fat loss benefits of Circuit Training is the more intense the sequences that you engage in, the more effective you can expect the outcome to be.

There are several variations that can be used, but one example of a circuit might include 8 different exercises such as lunges, push-ups, jogging in place, squat presses and various others. You perform each exercise for approximately 30 to 45 seconds, and add a short resting period of about 15 seconds before switching to the next exercise. Using a combination of upper and lower body exercises also makes the circuit more challenging and more beneficial for fat loss.

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I got a question today about ways to help to get up earlier and I thought I would pass this along. As the days get busier in the evening now that yard work and kids activities are ramping up, there is a major possibility that you may HAVE to do some early mornings to get all your workouts in. Here is a post I did  while back on how I do it..

Right off the bat, I am not a morning person! I have always been a night owl and I never thought I would be the one writing a how to article on getting up and working out early in the morning. But I am and what I am about to share with you works! You will learn my 5 steps to success and you will know how good it feels to start the day with energy and excitement. This is not going to be a magic pill though. You have to have focus and discipline towards the end result. I’ll go into more detail later but let’s get right into it.

1. Goals and Focus

Just like you have to have the target before you can take aim at it, you have to have a very clear goal or motivation to make a life change that will stick. If you follow my blogs and articles you have heard me say this before. I want to be skinny is not a goal. I want to lose 30 pounds by July 4th is a goal. Your goal has to be realistic, measurable, and have a timeframe. By having a definite goal, you will have better focus and better chances of seeing the light at the end of the tunnel.

2. Food Preparation

One of the most important aspects of your success in your fitness career is you discipline with food. I don’t have to be the one to tell you this is the hardest thing to do and be consistent with. But now that you have a goal you must give yourself no excuses. You must make sure that you have enough food to carry you through the day.  This array of foods must be cooked, packaged in Tupperware or containers and transported with you.  Pack enough meals for every 2 to 3 hours.  It is not a secret that eating small meals more frequent throughout the day increases metabolism. Now that you are up earlier and burning more calories earlier you will be hungry sooner and more often whether you want to or not. Be Prepared with the right foods to get you to your goal!

3. Logistics

You are one of two people. You either rush home and enjoy your own shower or you get ready at the gym. Either way this must be planned out. This determines how early you must get to the gym to be on with your life and get to work on time. If you are coming home you must factor drive time and food preparation time. If you get ready at the gym you must have all of your clothes, toiletries and work items prepared the night before or in ready fashion for the morning. Just a word of advice, when you are half asleep and in a hurry, you will forget things. Plan for success and pack the night before. Remember, no excuses!

4.  The Workout

If you have ever ventured into the gym in the 5 to 7am range you will notice the faithful are usually motivated and time conscious. They have a specific amount of time that their workout must fit into. This is a crucial step because this step determines in part how worthwhile getting up earlier really is. Of course you must eat well or this is all a waste but your workout is the measure of progress that you will see well before your weight loss or muscle gain. Progress, not perfection, is the key. You must have a planned out workout. Lucky for you Team EdmondBootcamp has you covered!

5. Rewards

Let’s be honest, if you are reading this you are ready to make a change. And beyond that it is probably not going to be easy.  It takes time to get into the groove. What you need is a little extra motivation. Pick a reward for yourself that you receive after 2 weeks of being faithful to the mornings. I like goals that you have with you all day like sunglasses, wallets, jewelry, watches, etc.. Clothes are fine but remember that your exterior will be seeing dramatic change soon and you want to be able to see your reward as a reminder. Every time you see it during the day you are reminded that you overcame and persevered.

Remember that putting these steps together takes practice and time. You have to find your morning ritual that works for you while remembering that everyone’s personal ritual is different. Mine is like this. The horrid sound of my alarm clock goes off at 4:30AM. I turn the alarm off and the TV on to CNBC.  It’s busy there is a lot going on and its informative. I turn all the lights on before I take my first drink of coffee. I have my coffee and stare at the TV.  I am out of bed by  4:50am.  Dressed and out the door by 5:10. I get ready at the gym so I have all my food ready, and my gym bag packed with work clothes and everything needed to get ready.  On those days where I am extra tired, I have my coffee in a to go cup and just take it with me. I live close to the gym so I am there with “bells on” by 5:20 and I have a good hour of hard work planned in advance for you guys. So when I start my workday at 5:30 I am ready to rock and roll!

Give this process a shot and see if you feel better and are more productive. Not to mention in better shape! Thanks for taking the time to learn from this article and please leave me feedback on your own rituals in the morning that might help others trying to make the switch to the am. Work hard, have fun, and thank you for making fitness your lifestyle!

Yours in Fitness,

Ryan Dobbs
Ryan@PersonalTrainingEvolution.com
405-365-0607

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For the week of Spring break we are going to have some changes to the schedule. We will be combining the evening classes into one class at 6pm Mon through Thursday.

We will also be combining the Saturday classes to 9am only. Here is the complete schedule…

http://www.EdmondBootcamp.com/boot-camp-schedule

We will update the schedule this weekend for next week but consider this a trial run. We plan on moving bootcamp into our new location starting on Monday and with more room we will have the opportunity to have big classes.

I appreciate your hard work! Keep kicking butt and we’ll see you at bootcamp!!!

Ryan Dobbs, NASM-CES

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Guess what, you survived the most depressing day of the year! January 24th is statistically the worst day of the year. Do you have any idea why? Because that is the day that most people realize that their New Years Resolution has officially DIED!

So the question is, how are you doing on your goals? Are you doing what it takes to be where you want to be. This is Edmond’s resident Ultra Marathon runner making it happen running his normal route on Friday morning as it snows.

If you need motivation, the first day of Spring is March 20. That means snowy weather is replaced by sports and bathing suits soon. You have 50 days from today until Spring. SO quit whining and lets make it happen!

Forgive me if I don’t have much sympathy with this. We have more people than ever working super hard and getting Evolution Fit! Something is working, you just need to get involved. I wonder all the time what I need to do to get some of the hundreds of you that get these emails motivated. But I just can’t do it for you. You have to make the choice. If you need a kick in the pants, just show up. If you are showing up and NOT doing what you need to away from the gym, SHAME ON YOU! It has been 29 days into the New Year. What do you have to show for it?????

* Two of our Bootcampers last February training outside in 15* Weather!!!

Like I always say, “It can always be worse!” Lets’s get moving and be in the best shape of your life this summer!!!!

Ryan

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REDEDICATION MONDAY!!!!

Ok, so Christmas is over and so are the excuses. I have been fired up for this week since Thursday! Not that I didn’t enjoy Christmas and family time because I did. ( Riley’s 1st Christmas was awesome and she made a haul!) I am excited for the New Year and the New You that comes with it.  In fact, I am going to give you a some new tools to help you be successful in 2010…

(Click on the links below to see each of the coordinating sites!!!)

Edmond Weight Loss Challenge – I will be holding a FREE weight loss seminar every Saturday at 9am. We will be doing measurements, bodyfat, weigh ins and nutritional counseling every first and third Saturday in 2010. I believe we can lose 2010 pounds in 2010 and I’ll give you everything you need to do so!

Bootcamp Evolution –  In 2010 we will continue to Evolve in to something beyond the typical outdoor bootcamp. We will be changing the name from Edmond Bootcamp to Bootcamp Evolution. We have invested in even more kettlebells, bands, jump ropes, weights, sleds, gymnast rings, and creative new toys to keep things interesting and effective in your fat shredding bootcamp workouts! I’m excited to see what this year brings for you all!

Edmond Bootcamp Show – All our motivation videos, lectures, and workouts will now be on their own site available anytime. We will be doing interviews of our most successful people, how to videos about meal preparation, grocery shopping, positive mindframe, and much much more in 2010.

Bootcamp H.E.L. - in 2010 some of you will graduate to the next level of fitness. It will be called “Human Evolution Lab” nicknamed Bootcamp H.E.L. This program is where I unleash the techniques that have shaped Professional Athletes, Olympians and Super Humans that defy the odds. This will be an initiation only group with initiation only by qualifying through specific workouts and time limits. Let me know if you are interested in learning more.

Fat Loss Camp Edmond – I will be offering specific times for people who need to lose 50+ POUNDS. These individuals will receive specialized workouts based on their needs and abilities while still burning a ton of calories with the tender loving push that you all have come to know so well! If you or someone you know may need this kind of help let me know.

Evolution Kids – We all know there is a problem with our kids becoming less active and much fatter.  In 2010 we will create a program for the youth of Edmond. Not the superstar athletes, but the kids who just need to meet other kids and get moving.  Click on the link to learn more.

Evolution of Ryan- In 2010 I am committing to be the very best for you. I will be cutting back my clientele to focus on your success as individuals . This will let me be in even more contact with you by adding smaller groups, grocery shopping help, and even food preparation in need be.

Enough talking, get serious, get focused, and get fit in 2010!

See you at the gym! And remember to call text or email anytime!

Ryan Dobbs, NASM-CES

Ryan@PersonalTrainingEvolution.com

405-365-0607 cell

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The only thing we have in common with Bootcamp is that we train in groups and sometimes we train outside. At Evolution Personal Training our “Bootcamp” is a totally unique Group Personal Training Class that delivers unbelievable lightning fast results.

Our dedicated studio is 4000 sq ft of Personal Training Equipment designed by your trainers Ryan and Amanda Dobbs. With over 20,000 hours of Personal Training experience you will be instructed by two of the best in the business while still getting a bargain price.

Take a look around our website and make sure to sign up for our newsletter to recieve our FREE Ebook series and get all the latest updates on camps and times as well as Trainer Tips and Tools.

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This Week as we celebrate with family for Christmas we we have a shortened schedule but still plenty of opportunities to workout. Make sure you check out the schedule below!!!

If you haven’t heard, All camps are now INDOOR inside our new studio at 803 S Kelly in Edmond (On Kelly Between 15th and 2nd on the West side). So don’t worry about the rain, heat, humidity and in the next few weeks bitter cold mornings! We have taken all your excuses away in a 4200 sq ft Boot Camp Studio designed for you to have the best of the best for a bargain price!

Bootcamps are as low as$10 per camp and $15 at the door.Reserve your spot today! You can choose 2, 3, or 4 times per week or choose the Unlimited Plan and come 6 days a week for the price of 5 (Only $199). There is no RSVP necessary and you can bring cash or check to camp or pay online at http://EdmondBootcamp.com!

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Sign up for our newsletter in the box above and receive your “How to Survive Bootcamp” Free Ebook Series today! And remember that if you have any questions you can call email or text me anytime!

Ryan Dobbs
Ryan@EdmondBootcamp.com
405-509-6451 Gym
405-365-0607 Cell

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New research came out in the last week that only 17 minutes of exercise is necessary to see health benefits. I saw a new exercise program being advertised than is only 4 minutes long. But Arnold worked out for hours at a time sometimes twice a day. So how long should you be working out? That’s a question with a complex answer. In this article I will discuss specific goals and the steps necessary in the gym to see success.

1. Weight Loss In most accepted circles of fitness 3 times a week in the gym is standard. But if you are truly serious about your results you must be able to commit yourself to being in the gym most days (most being 6 or 7). I tell you this with full conviction that my clients who have been the most successful have embrased fitness into their lifestyle and make it to the gym for resistance training 3 times a week with 20 to 30 minutes of cardio afterwards and then 30 to 45 minutes of cardio on the off days. Again you are giving yourself no excuses but to succeed. And coupled with a healthy diet with the proper calories, you are well on your way to weight loss. As far as resistance training goes, do work when you are at the gym. Start out by having a workout that takes about 45 minutes and try to get it done in 30! I would recommend 30 minutes of cardio immediately after keeping your heart rate high and burning those extra calories.

2. Muscle Building Weight gain is a beast upon itself. It is much harder to gain lean muscle than it is to lose bodyfat. Your food must be clean. You must have meals every couple of hours in large amounts. But the biggest difference is the way you have to punish your body on a regular basis to see change. Instead of cardio intensity like the weight loss programs, to build muscle its all about testing your muscles with extreme weight. I recommend a 2 day on, 1 day off cycle. Spending about a hour to an hour and a half in the gym including 20 minutes of cardio on gym days. In this program rest days are to recover and focus on nutrition. Each body part is worked to a point that your soreness only barely retreats in time for the next workout for that body part.

3. General Health At some point in our lives, health is the number one priority. I am a firm believer that there is no maintnance level. You are either getting better or getting worse. But if you are in a point where trying to combat your health declining, you don’t have any choice but to be active and heart healthy. This can be achieved in as little as a walk around the block or even light lifting at home. If possible, 30 minutes of light resistance training on machines at the gym followed by walking or the recumbent bike can be a great boost for health or rehabbing an injury. Consistency and steady improvement in performance is a great goal!

Whether your goal is weight loss, muscle building, or just becoming healthy, it is an understood that being active is the key. Pushing yourself more and more each day and being fitness minded will keep you on track to see results. For more information on specific workouts for each of these goals stay turned to Evolution Personal Training and this blog for more info. Work Hard, Have Fun, and Thank you for making fitness your lifestyle!

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If we were all completely honest, food is the hardest part to master. We all have the same 20 or 30 foods that we eat on a regular basis but are they right for you?

I am not a Dietitian and I’m not trying to be one but I am going to give you some basics that can help speed up your results and see the change you want to see!

1. Eating Clean – Ding Dongs and Ho Hos are not good for you! This is easy, What would I say if I walked up behind you as you ordered or cooked your food? Would I be proud of you? You know what good foods are and bad foods are. Challenge yourself to be better!!!
2. Meal Frequency – 3 meals a day is a thing of the past. I ask all my clients to have the three basic meals, Breakfast, Lunch and Dinner, and then a snack or protein shake in between each meal. That means atleast 6 meals per day or something to eat every 2 to 3 hours depending on your schedule.
3. Smaller Meals – We all know that the portions in America are massive and hands down excessive. If you get 500 calories in a sitting eating out at most places consider it a victory!
4. Cheat Meals – No Body’s Perfect! - You are going to cheat if you diet long enough. I have all my clients plan to have one cheat meal per week. Most use Sunday night and take care of their cravings. This way it is a reward for a great weeks work. Its simple, more good days than bad days!
5. Accountability – It’s not a dirty word! Write down your food for a week or two to start. Be detailed and write down your calories each day. Give yourself a grade. You can easily look back on any given week and see how your progress is. Better yet, bring it to me, I’ll let you know exactly how you’re doing!
6. Consistency – No one in the gym who is fit has been doing it for a week or two. It is a lifestyle. That’s why diets don’t work. If you cant see yourself doing this in a month from now or 6 months from now, It’s not for you! Stay moderate in your quest and learn from your mistakes.

Sounds easy right? It is, kind of!!! This just the tip of the iceberg so stayed tuned to Evolution Personal Training for the rest of my Nutrition Ebook Series in the next few days!!!

Yours in Fitness,

Ryan Dobbs
Ryan@PersonalTrainingEvolution.com
405-509-6451

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We are full steam ahead at the new Evolution Personal Training, home of Edmond Boot Camp. We should have all the finishing touches done for Labor Day and that means NEW BOOT CAMPS!!!!

Here is the updated Schedule for September 2009….

If you haven’t heard, All camps are now INDOOR inside our new studio at 803 S Kelly in Edmond (On Kelly Between 15th and 2nd on the West side). So don’t worry about the rain, heat, humidity and in the next few weeks bitter cold mornings! We have taken all your excuses away in a 4000 sq ft Boot Camp Studio designed for you to have the best of the best for a bargain price!

All Bootcamps are $10 per camp if paid for in advance and $12 at the door.Reserve your spot today! You can choose 2, 3, or 4 times per week or choose the Unlimited Plan and come 6 days a week for the price of 4 (Only $160). There is no RSVP necesary and you can bring cash or check to camp or pay online at http://EdmondBootcamp.com/Pricing!

!!!!REFERRAL BONUS!!!!

If you refer a friend that signs up for the month, you recieve 2 weeks of whatever package they buy free. So if your friend goes 4 x a week and you go 2x a week your whole next month is FREE, see how easy this is to train for FREE!!!

OR you get two friends to sign up with you and YOU train for FREE!!!!

OR your spouse signs up to come with you, and you get 2 weeks FREE and get to see them suffer…Priceless!!!

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Sign up for our newsletter in the box above and recieve your “How to Survive Bootcamp” Free Ebook Series today! And remember that if you have any questions you can call email or text me anytime!

Ryan Dobbs
Ryan@EdmondBootcamp.com
405-509-6451 Gym

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Personal Training in Edmond is about to evolve! Edmond Boot Camp and Dobbs Personal Training are now Evolution Personal Training. We are opening Edmonds only dedicated Bootcamp and Personal Training facility. That means you have you can train with us for only $10 a session in small groups INSIDE our 4000 square foot training studio year round!

Bootcamps are now underway at the new location 803 S Kelly Rd Edmond 73003. That is on Kelly between 15th and 2nd on the West side of the road across from Rosewood Manor Apts

P.S. Join our mailing list to recieve up to the minute news about our Grand Opening Events and Special Training Rates!

Sign up below!!!

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