“Since training with Evolution Trainers, I have more energy and am the healthiest I have ever been. Evolution Trainers has me hooked. For the first time in my life, I can say I love working out. Even after two and a half years, I still look forward to my training sessions.”

“I’ve been at Evolution for two years and currently take private training, circuit classes and yogilates. In that time my endurance, strength and flexibility have improved by leaps and bounds and I attribute it to the fantastic trainers at Evolution. Each trainer has their own unique style which keeps the workouts fresh and fun, but all have one common theme of optimal training for fast results!”
- Teresa Ramos

“I’m not an athlete and have never enjoyed working out, but my experience at Evolution has not just changed my attitude about exercise, it’s changed my body. The classes are a ton of fun-the people are great and the workouts are different every time so I’m never bored. I’ve never exercised so hard in my life, or been so happy about it!”

“For someone like me who is middle-aged and physically challenged, it can be intimidating going to gyms. ET has a wonderful atmosphere where highly trained athletes in peak condition exercise along side us ‘not-so-in-shape’ types; where old and young people and everyone in between trains, and everybody feels comfortable. The most rewarding part of my experience at Evolution has been the confidence that I’ve gained in my ability to hike and walk around on uneven surfaces and I’ve avoided having the rotator cuff surgery that my orthopedist advised 2 years ago!”

“I’m doing things with my body that I haven’t done since I was 20. My agility, speed, and power have improved dramatically, and I have developed more lean body mass than I’ve ever had. Psychologically, it has improved my confidence and self-esteem. The opportunities for variety in the workouts at Evolution are tremendous. Even after a year, there are still pieces of equipment at Evolution that I haven’t even used!”

“As a collegiate athlete, I can no longer rely solely on pushups and jogging to get myself in the best possible shape for season. It’s crucial that my teammates and I work with trainers who are familiar with the strain that athletes put on their bodies. My training at Evolution has definitely helped improve my reaction times and speed, and these skills transfer directly to the sport of volleyball. The realization that my workouts are helping me become a better athlete and player is the most rewarding part!”
- Anna Cmaylo

“I have been playing soccer for over 34 years, and been to multiple World Cups and Olympic Games, but never have I ever felt challenged and improved in such a short amount of time than when I was working with Ashley Selman at Evolution Trainers. At 40, most people thought I was crazy to put myself out there again, but my work at Evolution has made me ready to not only survive a soccer season, but to thrive. I haven’t felt so ready or so excited about a new season in a long time! See you at Evolution Trainers.”
- Brandi Chastain

by Megumi Masuda

Megumi Masuda; M.A., ATC, CSCS

I had prepared for this race mentally and physically starting in May. It was my 3^rd world championship race and the 2^nd one at this distance. I was hoping to do better than last year in Vancouver, where I finished in 25^th place.

What an exciting destination! I had never been to Australia. Traveling can be stressful when you drag the bike case. However, it was not too bad getting there and it was nice to travel with a friend who was able to drive on the opposite side of the road!

As soon as we got to the hotel, we left for pre-race training. It sounded like a good idea to loosen up the stiff body in the pool. Then, there were a lot of things to do – race registration, walking around the Expo, 20 minute jog, grocery shopping, team photo shoot (which we missed), and the pre-race dinner. Since we arrived in Brisbane at 6am local time and we were non-stop doing things, I was tired by 8pm and went to bed.

The next day I got up and rode a bike on the bike course with a friend for 50 minutes. I stopped at a cute café near the hotel for brunch afterwards. It was nice to relax and sip a latte in the sun for a while. But, still the anxiety about the race was there. As much as I like racing, I do not like pre-race nervousness, especially before the big race! In the afternoon, there was a team meeting discussing the race-course and other details. The bike and run courses would be flat like a pancake, which I was not happy with. Then, there was another pre-race chore – bike drop-off at the transition area. There were a lot of rules and tactics involved in this race, so we needed to figure out the flow by walking around the transition. After that, we went out for an early dinner with athletes from the Bay Area. It was Italian, of course. (I noticed that restaurants around there were consistently good.) Then pack up the gear for the race and head to bed, again, 8pm.

Race day! Sunny and almost no wind.

Swim: The water temperature was 70 degrees, which was much warmer than the Bay Area. The current was pushing toward the shore and made the swim harder than I expected. I came out of the water in 9^th place.

Bike: My legs felt flat and I could not get going until the second half. I was frustrated and in 17^th place after the bike portion.

Run: I knew that it would be hard to “find” the legs after the flat bike course and having been in the same position for a long time. I struggled the first half and finally started feeling good the last 20 minutes, which was a little too late, but was the best part of the race.

At the end, I was in 18^th place out of 77 athletes in my age-group, which was better than my previous 25^th place last year in Vancouver!!

It was not my best performance, but I enjoyed the tight competition. It was very encouraging to see an 80 something year-old athlete competing!

A four-night stay was not long enough to explore the country though! I would love to go back and visit again at some time.

Megumi and friend in Australia

Megumi at the beach

Boxers are some of the best-conditioned (and toughest) athletes in the world. Boxers like Joe Frasier, Sugar Ray Leonard, Mike Tyson, and, of course, the great one, Mohamed Ali, have all competed at the highest level. Does that mean you have to be like them? Of course not, but you can train like the real boxers do. Want to step up your training to the next level? Give boxing a try!

Here are just some of the benefits you can achieve through boxing and boxing conditioning:

1. Builds functional power
2. Increases cardiovascular fitness
3. Teaches self defense
4. Builds confidence and self esteem
5. Enhances speed, agility, and quickness

Still intimidated? Don’t be. Boxers come in all shapes and sizes. Just because you are training like a boxer doesn’t mean you will be in the ring with some monster trading punches. Many people box for the sheer health benefits. Others just want some stress relief. There is nothing like hitting a heavy bag after a bad day.

Boxing is also a great tool for adolescents to build confidence and self esteem. Being a teenager is hard enough with all of the pressures (school, hormonal changes, after school activities, etc.) placed on kids. Incorporating boxing into the life of a teenager can be a huge help in building his/her confidence and self esteem as well as being a great workout.

So if you think boxing isn’t for you, think again. Give it a try. You may just like it!

Boxing Workout

Boxing Training

Sean A. Arnold, MS, ATC, USAW

SEAN A. ARNOLD MS, ATC, USAW

sarnoldpt@yahoo.com
(650)269-2658

A vigorous discussion of research-based methods for building rock solid lean muscle tissue on clients raised a critical question, how do I effectively blend shake mixes in “shaker” bottles?

An industry fixture for decades, the “shaker” bottle is a plastic bottle with screw-on top and a screen inside to (theoretically) blend powdered shake mixes and liquid. Dissolution issues have always existed. Clump, chunks, sludge and significant amounts of shake mix stuck to the bottom of the bottle have been the norm. Vital nutrients can be lost to this phenomenon, critical protein wasted, and your physique pays the price.

We want to improve your quality of life, so here in this semi-private environment known as the Internet, we are sharing the results of intensive research into the art (and science) of perfect shake mixing.

• Items needed: Blender Bottle, shake mix, 10oz H2O.
• Coaches’ note: We are not here to promote particular products, but we endorse the Blender Bottle (www.blenderbottle.com) and shakes from USANA (www.usana.com). The Blender Bottle is a revolutionary product. Rather than a cheap plastic screen, they utilize a small whisking ball (not unlike your whisker at home) that roams freely in the bottle. This ball provides unparalleled mixing performance!
• Here is our scientifically proven solution in a series of simple steps:
  1. Open bottle and drop the whisking ball to bottom (also check for small creatures and general cleanliness in the bottle before proceeding).
  2. Pour 2oz H2O (you can use another beverage, but we’re here to make you lean, not fat) into bottom of bottle. This H2O prevents precious shake mix from sticking to bottom of bottle, maximizing nutrient intake and facilitating your ripped physique.
  3. Pour shake mix into bottle with loving care.
  4. Pour remaining H2O over shake mix in slow circles (clockwise…don’t ask why) to break up any preexisting clumps.
  5. Screw bottle top on tightly to prevent unwanted spray while mixing. Gently swirl bottle (counterclockwise, don’t ask questions) to begin mixing process without allowing clumps to stick to top of bottle.
  6. SHAKE bottle VIOLENTLY (or vigorously if you’re a pacifist) for 30 seconds or until you cramp, whichever comes first. If you cramp first, go hire a trainer immediately.
  7. Enjoy every last microgram of nutrition as you drink your beautiful and delicious shake while not losing any precious nutrients to “stickage”.

Authors: Peter D’Epiro and Jeff Schirle

Peter D'Epiro, CSCS, PES, IFS, CPT

Jeff Schirle, ATC, CSCS, PES, Pre/Post Natal