Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Hope everyone is having a wonderful St. Patty’s Day! I’m relaxing and thinking about the massage that I have scheduled tomorrow – I’ve had a few brutal workouts over the last few days in different gyms and it’s fun to mix things up and workout in a new environment. Different people, different equipment, different music, etc – small things make a huge difference.

In my email, I had a request for an article on natural manipulation of hormones by varying reps, weights, etc and while I’ve written extensively on this subject in the past, I’m going to go back over my work and research and write another article with updated information and post it here on the Personal Trainer in San Antonio blog. Of course, I will include a nutritional portion to it as well, including how to manipulate insulin to control fat storage and promote recovery. Should be a 10,000 word article by the time I’m done. ;)

To everyone who wished me Happy Birthday yesterday, thank you. The funny thing is how excited we became for our birthdays when we were children, and as we get older and have a few, the meaning diminishes. At least I was lucky enough to be with friends that I don’t get to see very often, and we had an absolutely amazing time. Of course, it was a day that we didn’t pay much attention to diet and/or nutrition (although I didn’t have any dessert with dinner last night), but since I don’t go overboard with that often, I don’t think it minds.

I can’t help but laugh at my green attire for today – a “Green Lantern” shirt, green Converse Chuck Taylors, etc. Yes, I look absolutely foolish, but it’s a fun day.

Don’t let tonight’s celebration sidetrack your progress!!! Summer is almost here!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – SA’s Top Personal Trainers
16613 Huebner Road
210.391.1454

Hey San Antonio,

I have a lot of people ask me about low fat and fat free ice cream. In a word, stay away from it. I also have a lot of people comment about how they hate cottage cheese and how they will not eat it. Look, try it this way (and in my cheesecake recipe) – it is NOT the same!!!

When you’re losing fat and changing your body, you need some sanity. Eating does not have to be bland and boring.

Experiment with these and the other recipes and keep it exciting and fresh. That is the key to sustaining the lifestyle and achieving amazing fat loss results.

Ice Cream Treat
2 servings
Mix two portions of low-fat cottage cheese, two portions of frozen fruit, and some Equal sweetener (to taste) in your blender, and blend until creamy.

If you use nonfrozen fruit, you will have to freeze before eating. Try banana-strawberry, chocolate wafer-banana, strawberry-peach, or whatever flavor you’d like.

Boyd Myers
Personal Trainer in San Antonio
Personal Training Blogger
210.391.1454

Hey San Antonio,

Congrats to long time client and friend Kimberly Castle for finishing second in the Northern Kentucky NPC Fitness/Figure competition this weekend! I’ll post pics as soon as they’re available.

Also, thank you for the many birthday wishes. What will I do today? Well, I intend on lifting heavy sometime today. Can’t get crazy tonight, because I’m extremely busy and tomorrow is leg day!

Make this week great!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

Just wanted to say that I have several updates planned for the next several days, and will be doing a Personal Trainer Q&A, a couple of nutritional supplement reviews and will be adding several more healthy recipes. Between being sick, travel and my internet being messed up, I haven’t been able to keep up with my regular updates (and it drives me crazy), but things are becoming a little more normal now.

Of course, Monday is my birthday, and it will feel good to finally be 24 (ok, I’ll be 33, but who is counting :D).

Thanks for your emails – I promise to update more later!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

We now have our first two time client of the week here on the Personal Trainer in San Antonio Blog, and it is Christina M. In under 3 weeks, she has lost an astounding 4+ inches off of her abdominal circumference and has dropped more than 5% total body fat. She’s performing and looking incredible, and I’m extremely proud of her.

This is a tough award for me to give out, but I remind myself that I’m not slighting anyone and that no client is being forgotten. On any given week, any client could take this spot and I’m excited about the amazing clientele that I have and the effort they put forth. On any given week, I train up to 60 hours, so I have a long list of people to choose from.

Christina’s dedication to her training program and diet are an inspiration to everyone that she comes in touch with, and her progress is definitely reflecting her hard work.

Great job, Christina!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – SATX Top Personal Training Studio
210.391.1454

Hey San Antonio,

I have a lot of people ask me what our personal training packages include. I realize that many personal trainers give you an hour to do your workout, ask questions and go over further directions until you return. Me and my personal trainers are nothing like that.

1. We will go as far as writing your meal plan BITE BY BITE (hey, if necessary).
2. We will take you shopping and overhaul your cabinets/kitchen
3. We use the internet and email to send you workouts so you know exactly what to do when you’re not with us.
4. We allow you 24/7 access to us via email, phone call, text message – if you have a question, we are here.
5. We aren’t just personal trainers and nutritional experts – we’re life coaches!

We’re here to motivate you, push you and ensure that you get the best possible results in the shortest amount of time, while teaching you exactly what you need to know to change your body.

We don’t run through canned workouts for every client – every client is assessed and metrics are used to determine workload, progress and how we can help you become better and closer to reaching your goals.

Sessions NEVER end, no matter if you are in or out of our gym. And of course, there’s never any monthly fees to use our personal training studio.

You will not find a personal training service that puts forth the effort that my staff of personal trainers exhibit!

Boyd Myers
Personal Trainer in SATX
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

I’ve mentioned it numerous times – I hate chicken. But I realize that a lot of people love it and it is easy for fat loss. Well, here are a few decent healthy chicken ideas that I was able to dig up on the web.

Chicken With Crunchy Vegetables

Yield: 4 servings

3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
1/4 cup low-sodium teriyaki sauce, divided
1 teaspoon dark sesame oil
1 cup diagonally sliced celery
3/4 cup thinly sliced carrot
1 clove garlic, crushed
1 cup coarsely shredded red cabbage
1 (8-ounce) can sliced water chestnuts, drained

Preparation time: 10 minutes

Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir well. Let stand 10 minutes. Heat oil in a nonstick skillet over medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or until done. Yield: 4 servings (serving size: 1 cup).

Low-carb “Club Sandwich”

2 large chicken breast halves, cooked, bones and skin removed – dice into cubes
1/2 lb bacon, fried very crisp, drained – crumble into largish pieces
2 tomatoes – cut into small cubes
Generous amount of mayonnaise to bind
Salt & pepper to taste
Optional pinch of celery seeds
8 large leaves of Romaine lettuce left whole, washed, dried, and crisped in fridge

Mix first group to make chicken salad, and use the Romaine leaves like taco shells to eat it with. Serves two for a light supper.

Chicken in Garlic Sauce

1/2 cup olive oil
2 1/2-3 pounds chicken, cut in small serving pieces
Salt
2 tbsp. garlic powder
1/2 cup water
Juice of 1 lemon
Few strands saffron, diluted and crushed in very small amount of water

Heat oil in large skillet. Add chicken pieces and cook over moderate heat until golden brown. Place chicken pieces in large, shallow casserole. Salt. Pour off all but 4 tablespoons of oil in skillet. Add garlic powder. Stir in water and bring to boil. Pour over chicken. Add lemon juice and saffron. Cook, covered, over low heat about 15 minutes or until meat is tender. Serve, spooning sauce over chicken.

Curried Breast of Chicken with Pecans and Peppers

2 whole fryer breasts (3/4 pound each), boned, skinned and cut in ½ inch
4 tsp. flour
4 green onions, each with 1 inch of green, thinly sliced
½ large green pepper, finely diced
2 tbsp. pecans, coarsely chopped
1 tbsp. curry powder
½ tsp. salt
1 tsp. Splenda
½ tsp. Knorr’s chicken stock base mixed in ¼ cup water
2 tbsp. peanut or corn oil

Prepare chicken. Place the flour in a zip-lock bag. Add diced chicken, close bag and shake to coat. Let stand while preparing the vegetables and pecans and measuring the rest of the ingredients. Have oil ready to go. Heat skillet or wok to high. When the pan is hot, add the oil. It should begin to sizzle at once.

Quickly add the green onion, and stir-fry for 30 seconds then add the green pepper and pecans. Stir-fry for 1 minute. Add the curry powder, salt and Splenda. Reduce heat to medium low and stir rapidly for 1 minute to blend. Add the chicken and return heat to medium high. Stir-fry for 2 minutes until chicken loses its pinkness. Add the stock or water and blend well for 1 minute. Remove from heat and serve.

Serves 6 as part of buffet.

Balsamic Chicken

1 Lb. boneless skinless chicken breast
1 green pepper
2-3 whole garlic cloves
Salt and pepper to taste
Dark balsamic vinegar
Olive oil
Mushrooms
Onion
Italian seasoning

In an aluminium pan pour olive oil then place breasts inside. Then cut pepper into strips, slice onion, toss in garlic cloves and mushrooms. Pour in balsamic vinegar. Let marinate in refrigerator for at least an hour. Then pre heat oven @ 400.Season to taste salt/black pepper, Italian seasoning. Cook until chicken is done.(30 min. or so) All your ingredients can vary to taste. This is really good!!

Tandoori Chicken and Rice
for one serving:
1 serving of low-fat yoghurt
1 serving of sliced chicken
1 serving of cooked rice
1 hard boiled egg (yolk removed)
Tandoori spice (as much as you like)

Combine ingredients in a non-stick pan, cook and enjoy! :-)

Chicken Scampi Mix
for one serving:
two carrots
one onion
half portion chicken breast
one portion potatoes
half portion scampis

Cut the carrots, onion, chicken breast and potatoes into slices. Add the scampis. Put as much barbecue seasoning on it as you like and mix everything with one TBSP olive oil. Put everything on a baking tray and for approximately 20 minutes into the oven at a medium heath. And then enjoy!

If you don´t like scampis you can put a whole portion chicken instead of a half one and leave the scampis out.

Again, Abs are made in the kitchen, not the gym!!!

Boyd Myers
Personal Trainer in San Antonio – Top PT Blog in The World
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

I realize that many people are buying sets of dumbbells for home gym workouts – it’s efficient (time and no gym fees) and convenient. Here’s a sample db only workout.

DB Front Squats
4 sets x 15 (one minute rest between sets)

DB Stiff Leg Dead Lifts
4 sets x 15 (one minute rest between sets)

DB Bench Press Supersetted with DB Flyes
Bench: 4 sets x 8-12
Flyes: 4 sets x 12-15

DB Shoulder Press Supersetted with DB Lateral Raises
Press: 2 sets x 8-10 reps
Raises: 2 sets x 12-15 reps

Overhead DB Extensions Supersetted with Bench Dips
Extensions: 3 sets x 12-15 reps
Dips: 3 sets x 12-15 reps

1 Arm DB Rows
4 sets x 10-15 reps

Standing DB Curls
3 sets x 15-20 reps

Full body, under 45 minutes, never leaving the house – force yourself to get stronger every workout and change your body!

Abs are made in the kitchen!!!

Boyd Myers
Personal Trainer in San Antonio – Top PT Blog in The World
Owner, Personal Fitness Revolution
210.391.1454

Hey San Antonio,

I am often approached by advertising agencies, small newspapers, television stations, and other media outlets to discuss advertising, and guess what: I do NOT do it. I actually refuse to do it. Why?

I have an insanely viral client base – client after client tells a friend, co-worker or family member about what me and my personal trainers were able to do for them and they come and experience our expertise for themselves. It’s the power of word of mouth. When you read an advertisement, you’re simply reading what an individual person has to say about themselves. Our results are real, and with my clients’ permission, I allow perspective clients to contact them and to discuss what can be achieved and what it is that I do.

My current and past clients will not tell you that I’m easy. They won’t tell you that it’s not a lot of damn work. And they won’t tell you that I allow you to slack off and offer miracle cures. I will empower each and every client and will give all of myself to ensure that they have all of the tools necessary to reach fitness success beyond their wildest dreams.

No bogus promises, no crazy “promotions”. I am and will be some way involved in your fitness program here at my studio, whether you are my client or you’re working with one of my trainers. My trainers are the best of the best, and I we trade feedback and knowledge daily – we are a team with one goal in mind – your success.

Solicitors: Stay Away. Long ago, I decided that I’d become the go-to guy for fitness expertise in whatever area I lived in, and I’ve done it without paying for the “Ask the Expert” column on WOAI or any other paid testimonials. You don’t see those pesky signs along side Huebner Road with our studio name on it (IMO, that screams tacky and desperate).

We owe our success to helping clients reach their fitness goals in the shortest amount of time, keeping each workout different, challenging, empowering and enjoyable.

In closing, I’m proud to say that business has never been better and our personal training services have never been in more demand. Thank you, San Antonio!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution
16613 Huebner Road
210.391.1454

Hey San Antonio,

Just want to take a second to say congrats to my client, Christina – in her first 3 weeks, she has lost right at 4″ off of her abdominal circumference. This isn’t bs bloat, misleading pounds like that nonsense you see on “The Biggest Loser”, no tricks or shortcuts – she also lost a total of 5% of her total body fat. Real life results for a real person. No disclaimer at the bottom of the message, because this is typical for someone who is working hard.

Congratulations Christina – job well done.

Boyd Myers
Personal Trainer in San Antonio
Owner – Personal Fitness Revolution - San Antonio’s Top Personal Trainers
16613 Huebner Road
210.391.1454

Hey San Antonio,

Sorry about the lack of updates – my uVerse hasn’t been running optimally these last few days, so I’ve fallen way behind on my updates and that drives me crazy. Throw in a sinus infection that has had me not feeling so hot and it just hasn’t been an easy couple of days. Luckily the sinus infection hit at a time when I had planned to take a week off of lifting and cardio, so it isn’t the end of the world from a training standpoint for me and loss of progress will be minimal.

I promise, there will be lots of training, nutrition, healthy recipes and other articles coming really soon.

Boyd Myers
Personal Trainer in San Antonio
Owner – Personal Fitness Revolution - San Antonio’s Top Personal Trainers
16613 Huebner Road
210.391.1454

Hey San Antonio,

Still having internet issues at home so I’m on my iPhone.

This weeks client of the week is Desiree. Desiree just recently moved to San Antonio, and has overcome more in the last year than most people ever go through. Last year, she was in a car accident that placed her in a coma for 8 days and left her right side partially paralyzed.

This was her first week training with me, but I was completely impressed with her desire and hard work. She is an amazing young lady and working with her as her personal trainer and nutritional consultant is my pleasure.

Congrats, Desiree. You will inspire many!

Boyd Myers
Personal Trainer in San Antonio
16613 Huebner Rd
210.391.1454

Hey San Antonio,

Just wanted to take a second to congratulate long time client and friend Kimberly Castle on her 10th place finish at the first ever Arnold Schwarzenegger Classic Bikini Competition. Below are a few pics – she looks great!

Nice work Kimberly!

Kimberly Castle – Pic 1

Kimberly Castle – Pic 2

Boyd Myers
Personal Trainer in San Antonio
Owner – Personal Fitness Revolution - San Antonio’s Top Personal Trainers
16613 Huebner Road
210.391.1454

Hey San Antonio,

Lots of fat loss and personal training info this weekend, including a dumbbell only workout of the day, Client of the Week, Recipes and a few other fitness related articles (as long as my uVerse behaves).

Make Friday GREAT! The weather is going to be perfect!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – 16613 Huebner Road
210.391.1454

Hey San Antonio,

I’ve had internet problems at home and work all day, so I’m sorry for no updates. Thought I’d post a few healthy snacks up! Enjoy!

Zucchini Muffins
Ingredients:

5 Egg whites
1/2 Cup Uncooked Oatmeal
3/4 Cup Zucchini grated
2 Tbsp Splenda
Pumpkin Pie spice to taste

Serving: 1
Instructions:

Mix all ingredients
Pour into 6 muffin tins sprayed with Pam
Cook at 350 degrees for 25 minutes

Chocolate Oatmeal Cookies
Ingredients:

2 egg whites
1/2 Cup Unsweetened Applesauce
4 Pkts Splenda
1 Tbsp Molasses
2 Tbsp Cocoa
Dash Vanilla
Dash Salt
Dash Baking Soda
1/2 Cup Oats
1/4 Cup Whole Wheat Flour

Instructions:

Mix in order listed, drop by spoonfuls onto cookie sheet sprayed with Pam
Bake at 350º for 10 minutes
Cool on rack

Banana Pancakes
Ingredients:

6 Egg whites
¾ cup Oats
1 cup Cottage Cheese
1/2 Banana mashed
1/2 tsp Baking Powder
Cinnamon
Vanilla
Splenda

Instructions:
Toss it all in the blender or mixer and combine well. Then cook like regular pancakes.

Protein Powder PancakesThis is a very quick recipe. Great when you’re on rush.

1/2 cup Oats
1 cup Water
1 scoop Protein Powder
Splenda

Servings: 1

Instructions:
Combine oats with water in a microwave-safe bowl. Cook on High for 1 minute. Add protein powder. Stir & enjoy!

Strawberry Pancakes
Ingredients:

6 Egg whites
¾ cup Oats
½ cup Cottage Cheese
1 cup Fresh Strawberries
½ tsp Baking Powder
Vanilla
Splenda

Servings: 2
Instructions:
Toss it all in the blender and combine well.
Cook like regular pancakes.

Hopefully, I won’t have these internet issues tomorrow!

Boyd Myers
Personal Trainer in San Antonio
Owner, Personal Fitness Revolution – 16613 Huebner Road
210.391.1454