I want to let you in on a little secret…Did you know that when you get into shape that maintaining it or even improving from there is SO MUCH EASIER than getting there. We see people almost daily that have gained and lost 50+ pounds 5 or more times in their lives. WHY!?! Wouldn’t it just be easier to change your lifestyle and keep it off! Not to mention cheaper because of added Doctor visits and medications, and of course the enormous food bill since they are most definitely eating out at every meal.



I am telling you this right now because this time of year is the most difficult to maintain your healthy lifestyle. Statistically “most normal people” gain between 12 and 15 pounds between Halloween and New Years Day. I’m letting you know that you being consistent right now will set you up for success.

Think about how awful you will feel after working hard ALL year, All summer, Early mornings, late evening and then slacking off your workouts and losing all the progress you’ve made. It’s a very harsh reality that we see all too often! I’m going to give you 5 tips on not only getting fit but staying fit…



1. Goal Setting – I have never met one person that is completely happy with where they are at. So why stop when you hit your first goal? It just doesn’t make sense. Once you understand that you can change your body, the things you can accomplish are endless! I have a client right now that had crippling back pain in May and is running a triathlon this weekend while most people around here are going to the fair.

Set a very ambitious goal for yourself. It doesn’t matter how outlandish it is or what people will think. How many people do you think told me I was wasting my time trying to be a hockey player from Oklahoma. I had 5 teams tell me they’d sign me if I wasn’t from Oklahoma City even though I outplayed everyone at the tryouts. I sent all of them and my high school english teach a signed photo from my first pro game by the way!

2. Write down your food – People who write their food down see 3x the change as people who don’t. Awareness is everything. If you feel yourself getting lacks with your choices, start keeping a journal. I suggest 2 weeks at a time for people already in the groove of working out and eating better. Look at your weeks and see what your ratio of good days to bad days looks like. If you need help with calorie recommendations let me know!

3. Don’t skip workouts – Do you guys understand how frustrating it is to see you see great change and then just get too busy or quit and see you gain it all back and then some in a month. I have the highest client success rate of any trainer I have ever worked with and I still see this too much. I CANNOT DO IT FOR YOU! Commit, be accountable for yourself, and work hard!

4. Track your TV time – yes really – Do you honestly know how many hours of TV you watch a week. TOO MUCH! Write it down for 2 days and I guarantee you cut it in half by the middle of the week. Think about this, there are 168 hours in a week. Most people sleep 7 hours a night = 49 a week. You work at least 8 hours a day = 56 a week. 2.5 hours a day are spent eating or drinking = 17.5. This leaves you with 45.5 hours a week of free time (give or take) to spend with family, go to the gym or do cardio. THEN, use what’s left over to rest and watch TV

5. Inspire and Motivate someone – You may not realize it but people who lose weight and get fit are a rare thing in society now. People see you and how you act and mimic your activities. Find someone close to you and teach them what you know about nutrition, exercise, and health. Consider yourself their motivation and you will see how I feel when dealing with all of you in your struggles and how we move past them together. You don’t have to know all the answers just be there for them when they need it or have questions. You will be shocked that you have forgotten more than most people know about fitness!



So here’s your homework…DON”T BE A STATISTIC! Take the next three months October, November and December and be in the best shape of your life by New Years. That way you can start the new year a new you and not even need to have a weight loss resolution! Take these steps seriously and take massive action towards the next big goal whatever it is. And keep me in the loop. I want to know your goals and motivations so I can help keep you accountable and excited!

Stay strong, Work Hard, and thank you for making fitness your lifestyle!

Ryan Dobbs, CES, CPT
Ryan@DobbsPersonalTraining.com
405-509-6451

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P.S. – Sign up for me newsletter today to receive your FREE Ebooks and to get Special Rates for your training packages with Dobbs Personal Training!!!

Have you ever caught yourself thinking “Today is going to be tough!” or “I just have to make it through today!”  Well let me guess, you probably had a bad day right? Of course it was.  Otherwise you’d think you were crazy.  In a way, you are asking, even hoping for a bad day.  Now let’s relate that to fitness.  What if you woke up every day and told yourself “I’m fat!” or “I look disgusting in the clothes” or “I can’t do that.”  Have you ever thought about what beating yourself up day after day does?

I have a challenge for you.  Walk over to the mirror and remind the person staring back at you that you are striving to be better.  That you are going to be better tomorrow, and that you are changing your future.  I’ll give you a personal testimony.  My wife and I got engaged and set our wedding date in August.  I decided that I was going to be in the best shape of my life.  I woke up every morning and was excited to see the changes.  I let myself be proud of even the smallest changes in my body and thought about how awesome it would be to look great in those pictures of that special day.  What happened?  I hit my goals and felt like a million bucks on our wedding day!

Take a second and think about your fitness goals and realize you’re potential. Who cares if it seems unobtainable?  That’s how the old you thought.  Just think about how it feels when you will be part of the club.  To be the person people walk up to and say “Can I workout with you?”  or “Your arms look great”, “you must workout!” I love seeing the look on my wife’s face when a perfect stranger takes the time to compliment her on her physique.  Let the power of a positive frame of mind drive your success!

Call or email today to get started on your path to success with Dobbs Personal Training, and Don’t forget to sign up for our free Trainer Tips and Tool with our complimentary “How To” EBook series!

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 All the Best,

Ryan Dobbs

Ryan@DobbsPersonalTraining.com

405-365-0607

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Snow? What Snow??? Check out these Bootcampers that braved the snowy weather to have Indoor Bootcamp at House of Fitness this past Saturday!

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 EdmondBootcamp.com for the rest of my Nutrition Ebook Series in the next few days!!!

Yours in Fitness,
Team EdmondBootcamp
Staff@EdmondBootcamp.com

This is Part 2 of EdmondBootcamp.com’s Ebook series on Nutrition and Healthy Eating. In this Ebook I’m going to give you the beginnings of your plan to success! Try these tips for yourself and remember that we live and work in Edmond, Ok too. If there are restaurants or places you frequent and you need healthy options don’t hesitate for a recommendation. Fitness is a choice, make yours! Here is my Ebook Calories, Record Keeping , And Real Results!

Have you ever written down what you have eaten for a week? Were you surprised? If you told the truth you probably were. We live in a society where excess is all around us. Did you know that even food labels can be up to 300% wrong! So how do you stay honest and see results? Planning! You are going to have to study your food. I have become somewhat of a novelty with my friends. I am the never ending source of calorie information. “How many calories does a bagel have?” “How long does this take to burn off on a treadmill? I have educated myself on the things I regularly eat and also the things I occasionally cheat on. Did you know that a plate of cheese fries at Outback has 182 grams of fat? I do!

The biggest thing that honestly tracking your food does for you is that it shows your trends. If you eat well for 3 days and bad for 4 how can you expect to lose weight? What about the fact that you realize you eat out for most lunches during the week and every time you average 1200 to 1500 calories a meal. Or here’s the kicker. What if you thought you were eating 2000 calories but you are really eating 3500 calories? Guess what happens to your weight loss. Nothing, there is no weight loss!

We have to be prepared and plan for success. And thankfully there is plenty of information available to help. First, write down your food for a week starting today. You have to take a hard look at where you are with your calories and where you could be better. Look at the trends of the week. Did you see any patters you were not aware of? Do you go to EdmondBootcampand then Straight to Ted’s just because your in glorious Edmond Ok? Knowledge is power and you must know where to start. If you can’t find your calorie information try using one of our favorite tools, Calorieking.com. It offers calorie information based on portion and specific brands.

Second, start educating yourself on what foods you enjoy that will help your progress. Don’t look at this as what you can’t eat but what you can. There are hundreds of healthy options. You just have to make an effort. Try different recipes and check TheFitStyle.com or DobbsPersonalTraining.com for healthy alternatives. Last but not least, start preparing you meals in advance and bringing them with you. If you know what you will be eating tomorrow and you know it is within you caloric range you have no excuse but to see success. It will be trial and error at first but soon you find the foods you enjoy and the portions that will satisfy and keep you on track. This is a major turning point into making fitness you lifestyle! Join us in becoming fit!

Ryan Dobbs

Ryan@DobbsPersonalTraining.com

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Our trainers are among the best in the business! With over 16 years of combined expereince our team is confident in training people from all walks of life. Our programs have been proven with people just like you in health clubs all over the country. At Dobbs Personal Training we want to help you become fitness mided and not just reach your goal but find a new level of yourself that you have for the rest of your life.

Meet Ryan Dobbs

8 Year Personal Training Veteran

 NASM Certified Personal Trainer

 Specializes in Metabolic Fat Loss

Meet Amanda Dobbs

 8 Year Personal Training Veteran

  NASM Certified Personal Trainer

  Specializes in Fat Loss for Ladies/ Moms

 Ryan and Amanda have been essential in shaping Health and Fitness in Edmond Oklahoma.With over 16 years in the business they have a recently passed 20,000 hours of personal training instruction experience!  In addition to be a husband and wife trainer dream team, they are also expecting their first child, Riley Claire in May!!!

 
“Life begins at the end of your comfort zone. Let us show you how to achieve more!”