Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

This weekend, I’ll be posting the nutrition, cardio and training session for the 8 week program, so get ready!

Long week, but the weekend is finally here. Still working on the restoration of my website, and that is very time consuming.

Get ready for massive fat loss!!!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I have so many things I want to do over the next few months – not only on a personal level, but with my business, the internet, while also venturing into new realms outside of fitness.

Of course, there are only 24 hours in a day, and I am either working, eating, or sleeping in most of them. Doesn’t matter – I realize that there isn’t going to be a time when more hours are given to me, so I have to make time: Fifteen minutes here, twenty there.

The key is that I must prioritize. My family comes first, of course. My business, personal fitness, education, and self-improvement are also very important to me, and I do everything I can to give each of those their due to make sure that I’m always moving forward as a person.

This year has been phenomenal. As I have mentioned, I’ve dealt with some adversity due to an injured back, but I’m not letting it slow me down.

Life doesn’t slow down for anyone. We’re all dealt certain hands and we have two choices: play the hand we have or fold. I prefer the former over the latter!

Make your life great by making your own breaks.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This is zero week of the 8 Week Transformation series I’m going to be doing. Here is a quick grocery list:

Proteins
chicken breast
turkey breast
lean ground turkey
swordfish
orange roughy
haddock
salmon
tuna
crab
lobster
shrimp
top round steak
top sirloin steak
lean ground beef
buffalo
lean ham
egg whites or substitutes
trout
low-fat cottage cheese
wild-game meat

Carbohydrates
sweet potato
yams
squash
pumpkin
steamed brown rice
steamed wild rice
whole grain pasta
oatmeal
barley
beans
kidney beans
strawberries
melon
apple
orange
fat-free yogurt
whole-wheat bread
high-fiber cereal
rice cake
whole grains

Vegetables
broccoli
asparagus
lettuce
cauliflower
green beans
green peppers
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion

Fats
avocado
sunflower seeds
pumpkin seeds
cold-water fish
natural peanut butter

Gladware reusable containers

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

low-fat cheese

Hey San Antonio,

Life is about balance. Sure, you can have extremes in your life, but it is definitely important to keep things evened out.

I workout extremely hard. I plan every meal. I make time for cardio.

But most importantly, I love spending time with my son, Peyton.

So, I find ways to balance this:
(click to enlarge)

With this:

Living healthy does not mean sacrificing “living”. It means living better and becoming better at everything else you do. Except it won’t make you a better drinker or partier, so if that’s your idea of living, maybe it’s time to re-evaluate priorities! I’m not preaching, and there’s nothing wrong with hanging out and having a good time. BUT if that’s “having a life”, than, well, you’re probably not reading this site anyway.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

So the last 24 hours have been nuts for me! I can finally walk again, my website is up and running, and I feel like me again (almost). The back issue has been a “pain” but things are definitely feeling better.

Starting this weekend, I’m going to be running an eight week guide to help readers get from where they are to where they want to be. Eight weeks isn’t going to make a morbidly obese person into a super model, but it will jump start any fitness program, and I’m going to break it down meal by meal, workout by workout, cardio session by cardio session. The goal here is body transformation, and I’ll be introducing many of my newer readers to carb cycling and timing of meals and individual nutrients. This program is for everyone – novice to advanced, designed to help you look better when you get out of the shower and walk by the mirror!

Saturday (tomorrow), I’ll post a grocery list and a simple meal breakdown to help you get started for week one. The first 10-14 days are going to be base lining the diet.

There’s going to be NO calorie counting here. I will not answer questions about how many calories you should be taking because I’ll give you guidance on how to measure your meals based on your size and goals…

I’ll be focusing on progression – each week will become harder and harder. I’ve created a new category on the side (8 Week Program) and I’ll be placing every article there, so you’ll be able to follow along there. If you refer a new reader, tell them to start there as well!

So, keep checking in daily!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Well, after waiting on hold with my web hosting company for 102 minutes, I was able to get my website back up and running and they will be copying my old files back over. In the meantime, my San Antonio Personal Training Studio – Personal Fitness Revolution and my personal site: San Antonio Personal Trainer Boyd Myers sites are the same.

I’m still bummed out though, as ALL of my email was lost. SO, if you’ve recently sent me an email feel free to drop me a line at boyd@the-personal-trainer.com

Thank you for your support! More health and fitness posts coming soon, I promise.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I went to login to my main email today and noticed that my account was not working. So, after further research, I found that my main webpage had also been deleted! I’ve worked to keep that page current and full of information since 2000. I’m on the phone with my web hosting company right now, but I’m admittedly freaking out.

Of course, if I have lost my main domain forever, I’ll be working night and day to make sure I can make this one and my personal training studio’s main page the top two sites on the web for fat loss, body transformation and personal training.

Keeping my fingers crossed,

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I just wanted to take a second to recognize amazing progress. Robert has been training with me since December 28, and I have no doubt that he has followed my instructions to a “T”.

How do I know? Well, in 23 days, he has lost 19lbs. Now, I’m not a big “watch the scale” personal trainer, but inches do not lie – he has also lost 5 1/2 inches off of his abdominal circumference since he began.

My training portfolio is full of success stories like this one, but my clients also know that progress like this is reserved for people who are willing to not take shortcuts and take the programs lightly. I’m not advocating a magic pill or miracle cure – it takes hard work, consistency and dedication, and Robert has really exhibited all of those things. Congrats Robert!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Happy Martin Luther King, Jr Day! I hope that most of you are taking it easy and enjoying this special day. I decided to work a little bit, as fat loss and body transformation doesn’t take too many days off!

My Colts won. Of course, the big story here in Texas is the Cowboys loss, but I do feel that they are close to enjoying a long, very successful run.

I had a little setback with my back injury, and it’s annoying, but I will not let it stop me, even if I am temporarily force to slow it down. Nothing that a little decompression, traction and electromagnetic stimulation with ice won’t help.

I am not hoping for a great week – I am going to MAKE it great. We control “us”. Never forget that!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

More times than not, people seem to be miserable when they get a few weeks into a body transformation. This is the time of year when people start to fade and those resolutions are forgotten. They become so wrapped up in the end being so far away that they forget to enjoy and focus on the process.

One thing that I cannot express enough is that while you are making positive changes, they should not make you miserable. So many people convince themselves that some bad vices are a part of life and without them, they aren’t living.

My first advice is to evaluate things honestly. Is what you are giving up really essential to your happiness? If it is hanging at a bar, boozing up 2-3 nights per week or it is simply shortening your life, costing you money or ruining your health, then it is not something you “need” anyway.

More importantly than wanting to make the changes is getting in the proper mindset to actually commit. So often, people jump from one situation to another without “tying up loose ends”, which leads to a carry over and bringing new habits into their new “lifestyle” that is detrimental to progress and moving on. Just like many people do in a relationship, they bring the hurt or pain from a previous relationship and induce pain on someone else.

As I have said numerous times – you must understand what has held you back in the past – what lead to failure. Why didn’t you lose weight? Why couldn’t you stick with your program? What obstacles were you not able to overcome? Will it be different this time? The next time. YES, it will be!

I know, from experience, that body and life transformation are attainable. It takes effort and it takes motivation, but most of all, it takes a mindset that you are not going to accept anything less than success. You must be ready to work and overcome obstacles, not roll over and give up when the adversity seems overwhelming!

Life is too short to settle. It’s way too short not to look the way you want to look, feel the way you want to feel – and cherish every moment that comes your way. When I feel overwhelmed, I close my eyes and think of a summer drive across River Road – enjoying a cold drink with a close friend, listening to the radio and just smiling, laughing. Or I think about perfect LA weather, the pier, the beach, or even more simple things like relaxing in a hot tub, seeing my little boy smile or reading him a story before bed. Those things keep me so completely grounded and motivated to be the best I can possibly be.

Over and over, you’ll meet people that tell you they’re on a diet, with a personal trainer, or joining a gym – simply “doing” isn’t enough. Intentions don’t change your body!

Very few people will even remember their resolutions in a month. When they decided what they wanted to do, they did “mean it” when they said “this time, I’m going to do it.”

Everyone has the potential to change their bodies – but few people will realize it. Results breed motivation, leading to “sticking” with it. Consistency and progressive resistance and regular program modifications lead to outstanding, long term, sustainable results.

Under no circumstances should you ever believe you can’t do it. If it is worth it, you will find a way to make it work.

This is YOUR time – make it happen!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Already two weeks into 2010 and it has been quite a year thus far. I have been so insanely busy that I haven’t had time to blink, which, of course, is very good, as a lot of people are making a lot of great fat loss and body transformation progress.

I actually did a video blog on my laptop and was very excited, but for whatever reason, my voice recorder didn’t pick up my voice, so it would’ve only been a lip synching performance.

I’m still putting together my “Fast Food Diet”, and plan to have that ready to publish on Monday, as I’ll be watching football and working on the web this weekend!

I feel that my back is at 99% now, after last weekend’s severe pain. My own training will resume full speed ahead on Sunday, and I think I’ll be as good as ever.

In closing, I want to take this time to wish my mother a very happy birthday (tomorrow), as she turns 29 once again. In the last year, my mother has lost over 50lbs, and I’m extremely proud of her progress and determination. I know this year will be an amazing one for you, and I love you very much.

Live life with no regrets!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Here’s a lean beef recipe – just because you’re dieting does NOT mean you have to give up beef! Thank you to Lee for submitting this recipe to the personal trainer in San Antonio blog!

Flank steak has very little fat, making it an ideal low fat beef dish. Marinating it makes the beef tender and provides a wonderful flavor. Serve warm with a green salad, or any way you choose.
Ingredients:

1 pound flank steak, trimmed
1/4 cup lemon juice
2 tbsp clear honey
2 tsp grated fresh ginger (you could use 1 tsp gound ginger instead)
1 tbsp olive oil
2 garlic cloves, crushed
2 tbsp reduced sodium soy sauce
Preparation:

Whisk together lemon juice, honey, ginger, oil, garlic and soy sauce in a small bowl.
Place beef and marinade in a glass dish; cover and refrigerate for between 8 and 24 hours, turning occasionally.

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. Remove beef from marinade and place on rack (discard marinade). Broil 3 inches from heat for about 4 minutes each side, or to desired degree of doneness. Let rest for a few minutes before slicing across the grain.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I think that too many people just “accept” that they must live with pain and just deal with it. Well, this is not true. Pain is your body’s way of saying “Something is wrong.”

Prepping for a bodybuilding show is just about as physically (and of course, mentally intense) as anything you can do. The repetitiveness of training and cardio really does a number on the body. Since you’re fighting against the clock, time off is a luxury that most competitors don’t have.

I really pushed it during my prep. I was aching and in a measurable amount of pain by the time November 21 came around. I did what I could to push through it during prep, including massage, chiropractic care and used many antioxidant based supplements to keep my physical defenses high. But I had been working extremely hard for months, and with the stress of the holidays and of course, the new year stress (and throw a few hard collisions :), my spine finally felt like it had quit. Friday, I thought I was going to absolutely die – I couldn’t move. Couldn’t even sit up without assistance throughout the weekend. Couldn’t roll over in bed without grimacing in pain. It was, in fact, miserable.

So, today, I visited my chiropractor and good friend Dr. Greg Otterman (http://advantagecpt.com) and let him work his magic.

I know that a lot of people are skeptical about chiropractic care, but I’m telling you – a good chiropractor can and will cure pain, period.

Today, I received a few types of treatment, and although the relief wasn’t instant, it has been about 10 hours since I left his clinic, and my pain is very tolerable. I will still take it easy for a few days, but I am certain that I’ll be at 100% sooner than later.

I just wanted to take a few minutes to thank Dr. Otterman and his staff for the amazing treatment. I have referred numerous clients, friends and even my son (who had a small ankle problem when he was 2 years old that Doc took care of) to Dr. Otterman, and he has taken care of each of them. I don’t loosely recommend any service or business, but I do recommend Dr. Otterman’s clinic without hesitation.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

You know this cannot end well…

Laugh, and think it looks crazy, but unfortunately, too many inexperienced personal trainers have clients doing this and a lot worse.

It’s not worth your health to save a few dollars on a sub-par fitness trainer, that won’t help you achieve a leaner body and more attractive physique.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

‘Tis the season for fat loss! I guess it is always that season in my business, but I love it.

The spring is also big for two other demographics: those who are planning a wedding (and I do a lot of work to make sure people look their best on their big day), but also, April-June is a big time for fitness, figure and bodybuilding competitions.

As many people that read the blog know, I recently competed in a bodybuilding show, accomplishing a major goal of mine. Luckily, many people considered my conditioning absolutely insane and it has parlayed into another niche for my business – helping others look their best for stage.

A couple of my friends and clients have enlisted me just for this reason, and have given me total control over their nutrition and training regimens. With me not currently preparing to get on stage, it’s very easy for me to focus on their needs and have the dialed in for their shows. I have a few different clients in different stages, so it’s fun to watch them go through what I just went through a couple of months ago. A couple of clients are actually located here in San Antonio and are working with me 6-7 days per week (with both nutrition and training). I have one client that is actually traveling into town every couple of weeks for me to track and advise, and I have one more client that I am helping via the internet more than 1500 miles per way.

As a competitive bodybuilder, I completely understand what they are going through, and I also understand that there’s little margin for error.

As their regimens unfold and the work starts to show, I’ll make sure to keep everyone updated on their progress!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454