Donovan’s Bootcamp Training Updates


Since we started in November of this year, we have had some pretty amazing classes! Every class is different to peak your interest and you never know what you’re going to do next class! If you like the high intensity stuff, check out one of our classes from earlier in the session!


That’s how we do, DBT style!

-To spread the word about our awesome Bootcamp, we will be initiating a referral bonus to our current Bootcampers starting January 5th!
DBT Referral Program












-Donovan’s Bootcamp Training will be offering a free Bootcamp week of classes…WITH ADDED TIMES (AWESOOOOOME!!!!)!!!! GO tell a friend and bring them on by!! Click on the Donovan’s Bootcamp Flyer for a print off.

Donovan's Bootcamp Flyer











-Beginning January 17th, we are having a body comp challenge amongst DBT campers only. This is a great way to start the year off right and could even make a little moola in the meantime! For more info check the details below.

DBT 6 Week Body Comp Challenge











Amazing things are in store for the New Year for you guys. As always, bring a friend to come and enjoy the newest Bootcamp Training in town!



40 Random Thoughts About Diet & Exercise

does thou even hoist









I’ve been in the game for over 7 years now reading blogs, articles in the news paper, newsletters you get from work and even all the nonsense we see on social media. It’s hard to see what everyone else sees and not go  “what the hell are they even talking about??” So as I sit here going back and forth between writing and checking out whats on my newsfeed, I can’t help but to comment. Every professional goes through it. It’s kind of tough at times.

You may cry, you may laugh, you may even agree or disagree, but these are real to me. I’m not out to offend or hurt anyone’s feelings. So if that happens…tough shit. So, here are some of my random thoughts on diet and exercise. Enjoy!

1- If you’re a non-athlete, training 6days/week is just non-sense.
2- Diet Coke with an unhealthy meal IS NOT an improvement on your diet.
3- Drinking water is far superior to any other drink to help with fat loss.
4- Exercise by itself is not a great way to lose weight.
5- Finding a balanced diet that qualifies to help support your life style is THE BEST diet ever.
6- Doing a training routine your friend does doesn’t mean it will work for you.
7- Being on a low carb diet does not mean you can slack on eating your veggies.
8- I really don’t understand why people are “afraid” of the weight room. Learn from someone you respect and admire to show you the ropes.
9- Getting your nails/hair done hours before you workout makes no sense to me at all.
10- The more you stress about losing weight/body fat, the more you’ll retain body weight/body fat. It’s crazy how the mind and body are connected, no?
11- Workout partners are great, but relying on others to workout is a great disadvantage. Be your own motivation.
12- The 80/20 rule is merely a guideline. 70/30 may be more realistic for YOU. You have to spend time on it to figure it out. Stop trippin’.
13- If you’re looking to gain mass, it’s a good idea to follow the advice of someone who has done it for a long time.
14- High Carb, Low Carb, High Protein, Low Protein…there’s no better time than now to perfect your nutrition. The evidence is abundant.
15- You can eat well, train well, and stay hydrated through out the day…but nothing ties that all together like consistent quality sleep.
16- Heavy squats, deadlifts and presses are easily the best strength exercises for fat loss.
17- People expect success before the hard work. It is this mindset that prevents long term progress.
18- Unless you’re the best in the world at what you do, you still have room to get better at your choice of exercise. And even if you are the best, you have to do more to stay at the top of your game.
19- Listening to movie scores before you lift gives you a huge mental boost. Hans Zimmer is the man right now. Don’t knock it til you try it.
20- Walking is grossly underrated; you can do it everyday, it’s great conditioning on the legs, it helps with fat loss, walking keeps you healthier long term.
21- Some believe training 3days/week is overrated. I think it’s UNDERrated. More isn’t necessarily better.
22- I’ve seen people get better results training 2x/week than those who train more than that. It’s about your training quality. The frequency is a matter of speeding up the progress.
23- Potatoes and Rice should be a staple in your diet if you’re wanting to have a better training experience.
24- CrossFit, Powerlifting. Olympic Lifting, Parkour, Strongman, Zumba, Les Miles, Gymnastics, Prancing….whatever you chose, follow it passionately.
25- The weakest people in the gym are the ones who can’t lift you up with positive feedback.
26- Having the right training gear can make all the difference in your confidence in the gym. Dress for success.
27- Facebook groups, making friends at the gym, working with a trainer you trust; having a healthy social support group will help keep you training for longer.
28- Moving, yard work, housework, washing the car, keeping after children- are all viable ways to exercise and keep fit outside of the gym.
29- Most protein supplements on the market work the same. I’d go for taste,  and depending on your goals, sugar content is a factor too.
30- If you still eat low quality foods on a daily basis, taking supplements is NOT going to make a difference.
31- Performance Enhancers are just that. Enhancers. You can’t increase or improve something without a base. Gaaah!!!
32- You should always strive to achieve 6-8 hours of uninterrupted sleep.
33- If you have the opportunity, taking a minimum of a 20 minute nap is sooooooo crucial for helping the body heal and get stronger.
34- Write down/document your workouts. I looked at my workouts from a year ago; it’s truly amazing to see how much I’ve progressed in the past. It’s a hyoooge mental boost to the daily grind.
35- The one thing that can connect a world class athlete to “9-5” every day-worker is strong glutes.
36- When reading the food lable, the ingredients farther way from the top of the list are the ingredients least used.
37- When reading the food lable, the ingredients at the top of the list are the ingredients used the most (be weary of what those are).
38- Doing heavy as weight for rows or weighted chinups/pullups will develop your biceps better than curls. Think about it: the more weight you move, the bigger the muscles, ammerite??
39- Over doing it with alcohol will set back your gains; it throws off your sleep cycle, slows down your recovery, and can really mess with your appetite.
40- People need to relax. A cheesecake, brownie, beer or two over the course of the week is not going to throw you off track.

Testimonial No.2- Stephanie Davidson












I broke my ankle playing roller derby last winter. Three months and 20 pounds later, I’d lost a lot of conditioning and most of my motivation for workouts. I started training with Donovan because I knew I needed to rebuild a solid foundation, and I also knew I needed a leader. I appreciated his focus on the fundamentals of lifting and the no-frills atmosphere of the gym, as well as his attention to motivation and attitude.

Within a few months of training with Donovan, I’d regained all ankle function and strength, renewed motivation to keep getting stronger, and am now back to trading squat and deadlift pics with my teammates. – Stephanie Davidson


Why You Aren’t Getting Results: Part 2

In the first of our series of “why you’re not getting results”, we discussed how important knowing what your goals are and figuring out what you want to accomplish specifically. This is a crucial first step. You can read more from part 1 .

Now that you have the figured out “what” you want to accomplish, we then need to figure out “how” to accomplish it. This is achievable by having a performance based goal that’s aligned with your end result goal. If you’re going to change body composition, become stronger, healthier and more athletic, you must have a method to the madness. For example, training to achieve a loss of 5% body fat will give your programming a focal point. A qualified performance based goal would be to train 3x/week, increase 1 repetition every week or up your training weights 5lbs ever week at major compound movements, like presses, squats, and deadlifts. Another example is if your end result goal is to have a better looking upper body in a dress/shirt, a performance based goal of achieving 15 pushups and 5 bodyweight pull-ups in a row without stopping would be in line that that goal.

Training that’s focused on improving performance is a key element in monitoring your progress. One of the biggest hang-ups in many peoples training programs is there are too many changing variables. If you want to get better at pushups, your goal should be to do more pushups every week and utilize other movements like rows, planks, and presses that’ll help make those “pushup muscles” stronger. If you want to be more efficient at running, your goal should be focusing on running more quality miles every week, by emphasizing form and technique to make you a more efficient runner.

There are 3 ways that work best for my clients to improve performance in the gym. 1) Strive to increase your lifting weight every week. Typically increasing upper body lifts such as an overhead press, weighted pull-ups and barbell rows by 5lbs each week is an achievable goal. Double that for lower body movements like squats and deadlifts, as they’re denser in muscle and can withstand the weight increase. 2) Strive to increase your repetitions every week. This works very well for increasing calorie deficit (which helps with fat loss), hypertrophy as well as strength. 3) Increase the speed of your lifts. Speed begets power. Power begets strength. The faster you move, the more efficient you’ll become.

While a simple approach isn’t the sexiest, it is a great factor in helping you achieving your performance goals when time and energy is limited. Getting stronger, leaner, faster has been done time and time again for centuries. So why reinvent the wheel? One of the best things you can do for yourself and your training routine is to keep it simple. As I’ve said before, we’re in the midst of the busiest time of the year. Your decision capabilities are being utilized at its maximum potential.

Figuring out how to improve and achieve your goals shouldn’t have to be a mental rollercoaster. With the world spinning around you, it’s easy to lose your place and get off track. An often overlooked mistake is not keeping a training log. Recording the weights you used in your session, sets and reps, aren’t the only important pieces of data you should write down. What you feel, what you ate before your training session, even how your day went leading up to your workout are essential. Any data that may be useful for you to make adjustments in your training program should be jotted down. This is a hyooge motivational factor.

Having a performance based goal that is developed to help you achieve your end result goal is the most effective game plan you can have. While your end goal is going to take some time to accomplish, setting smaller goals each week by increasing training weights, increasing repetitions as well as speed on your lifts, will help improve training compliance. Keeping track of your progress each week is a must. I keep notebooks for my clients, recording their performance and other important notes about the day’s session. Months later we can look back and see the progress, which gives that needed sense of immediate results.

As you get closer to reaching your end result goal you’ll need to start thinking about how you’ll be able to maintain it. You’ve done a great job at knowing what you want specifically, and you’ve created an action plan on how to get it done. Stay tuned for the last installment of this series on how to keep those results you’ve worked so hard for!