Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

This is the time of resolutions. I have people calling me telling me they want to go from Rosie O’Donnell to Jennifer Anniston before March 1 and from Chris Farley to Jason Statham in a “realistic” timeframe – let’s say, by next Thursday (Read: IT AIN’T HAPPENIN’!)

While it is great to have specific goals, a goal isn’t worth much if it is not realistic. With that being said, many people do themselves a terrible injustice by trying to undo a year or a lifetime’s worth of unhealthy living in a few days or weeks. The biggest mistake that most people make is trying to do too much in too short amount of time, thus, overdoing it, becoming burned out, injured, or even worse (sick, dead, etc).

When the synergistic combo of training, nutrition and RECOVERY (yes, it’s that damn important) you can do amazing things with the body. The perfect examples are the bodybuilders and fitness competitors I train: their results from week to week (especially in the 12 weeks prior to a competition) are amazing. I know, most of you don’t want to be fitness competitors, but that level of fitness is MUCH more difficult to obtain and maintain then wanting to be “bikini ready” for the lake this summer.

When establishing your goals, it is important to know what is obtainable. That starts with a realistic evaluation of where you are beginning. It also helps to know the optimum way to get from where you are to that destination and how long it will take. Time is valuable, but the process of rapid body transformation does not happen overnight.

Don’t take this as a reason to go in and half-ass your workouts. Go hard or go home – but don’t try to workout 4 hours per day and expect to stay healthy and recover properly.

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,

Hope that you are enjoying the holiday season. This foreign substance (rain) falling from the sky over the last few days has actually almost made it fall as if Winter is finally here, although it is muggy and should be in the 70s for a good part of the week.

If you have watched any television over the last month (and unless you spend all of your time watching those Kardashian losers), you have probably heard about the hysteria that is Tim Tebow.

A quick run-down, Tim Tebow is the quarterback for the Denver Broncos. He attended the University of Florida where he played in an unconventional offense, that traditionally has not transferred well into the NFL for quarterback play. Tebow is also a devout Christian, and openly displays his faith during the game.

As a player, I probably should hate Tebow. I am a die-hard University of Tennessee Volunteer, and Florida is one of our most bitter rivals.

From a mechanical standpoint, Tebow is often criticized for his basic fundamentals: his throwing motion is deliberate and slow. His footwork isn’t very good as he often throws off of the wrong foot, while moving, etc. He has the tendency to run before going through his progressions and finding the open receiver.

When he became the starter, the Broncos were then 1-5. Denver fans had been clamoring for the coaching staff to give Tebow a chance, while the coaching staff often explained that he simply was not ready, wasn’t performing in practice, and did not give the Broncos the best chance to win.

Finally, he received his chance. And while he hasn’t put up Tom Brady and Peyton Manning type stats, he does one thing very well: He WINS.

How can an individual with such flawed mechanics and limited experience have success in the brutal, super-athletic world that is the NFL?

First, Tim Tebow believes in Tim Tebow. He believes that God has given him great gifts (he is an amazing raw athlete, built more like a fullback and bodybuilder than a traditional quarterback) and that with those blessings, he can overcome the people that have told him since he was in 6th grade that he can be a great football player.

He believes that he is in every game, and that it is never over as long as there is time on the clock. He may be right – since he took over, he is 7-1 with 5 of those wins coming in the 4th quarter. A few of those victories were almost indescribable, overcoming circumstances that seemed extremely overwhelming.

His team believes in him – their defense understands that he isn’t going to score 42 points per game, but if they are able to keep Denver within striking distance, he will pull through when it matters.

So, what does any of this have to do with fitness, losing fat, changing your body and changing your life?

I realize that many people have tried to accomplish these things. In less than a month, many more will try for what may be an annual ritual for them. Of course, several will fail to uphold their resolutions through the first month of the year.

Repeated failure breeds doubt. Many have no idea where to start or how to go about it, and while that is limiting, it can be overcome. The negative reinforcement of repeated setbacks can be much more difficult to persevere through.

Find motivation that is deeper than “it is a new year!” Search for reasons that make your objective too big to fail. But more than anything, believe. It WILL get tough, it will be challenging, but understanding that rewards come with tribulation is a big step toward the right direction.

There is a reason that most successful people have self-confidence and strong beliefs about the things they can accomplish – it is no coincidence.

Make 2012 the year of the best you – let nothing stop you!

Boyd Myers
Master Fitness Trainer – San Antonio
Owner, Personal Fitness Revolution
San Antonio’s Top Personal Training Studio

Hey San Antonio,

Just a quick snippet we took about 40 minutes into my client Joey’s workout. Joey is a martial artist and while we often train for strength, this workout was totally circuit and cross training, where we worked with the TRX Suspension System, Kettle Bells, and the ab wheel of torture.

There is no one way to skin a cat, you just have to work hard and have the proper plan of attack (like Joey) – here is about 5% of his entire workout:

All tools are on the table in my personal training studio, whether it is power lifting, Olympic weight lifting, cross training, Russian Kettle Bells or whatever it takes. No training studio has a more complete view of training than mine, I assure you.

KICK BUTT!

Boyd Myers
210.391.1454
16613 Huebner Road

THE Personal Trainer – San Antonio!

Hey everyone,

No time.

Busy with kids.

Have to work, cook, clean.

Exercise is a luxury that I just don’t have time for right now.

Eating healthy is too expensive.

All common things I hear, and no matter how legitimate they may be, they are simply EXCUSES.

The way I see it is simple:

LIFE IS TOUGH, BUT I AM TOUGHER.

If you want something bad enough, you will find a way to make it happen, and that goes for getting into incredible shape.

While it may seem like “poor, poor, pitiful me” right now, I challenge you to read the Jimmy Graham story:

Overcoming True Adversity: Saints TE Jimmy Graham

This story has grown since the above post, and he is dominating the NFL now. As a child, he was basically dropped off at an orphanage by his mother, and beaten daily by the older children in foster care… So, your life is tough?

We all face adversity: some much more than others. But waiting for things to simply get better is insanity – same process doesn’t yield different results.

If there is something you want, it is up to you to go after it, whether it is a better body, better life, better job, more money, nicer home, etc.

You are in control of you. The difference between winners and losers? Losers wait for things to happen, winners make things 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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

That was the phrase my client Anna uttered as she walked to my the leg press machine in my studio a few hours ago. Of course, it was the leg press machine she has used a few times over the last month, but this time, it happened to already be loaded with more than 400lbs from the previous client. When I told her that it was actually the lady before her that was doing it, her reaction made it obvious that she was more than impressed. I took a few plates off of each side to allow her to acclimate and get ready to work hard.

A few sets later, she was under the same weight that she was “WOWED” by just a few minutes prior, and she was able to do it for 6 reps. Yes, all 110lbs of her.

A month ago, she told me that she “didn’t want to get big and manly.” And I bet she didn’t think that it was possible to leg press nearly 4 times her bodyweight. Neither did Lena (the client before her) when she started.

Cool thing? Both ladies are stronger and “amazingly”, neither of them have become “big and manly”, neither have sprouted an Adam’s Apple, have deeper voices, nor are ripping their clothes with their muscles.

Ladies, it does not work that way. How DOES it work? Regular people, just like each of you reading this, are able to do amazing things that they didn’t think would ever be possible in a very short amount of time, and drop inches, become leaner and stronger while having fun doing it.

No magic pills nor fads. I must warn you, it isn’t easy – but most definitely WORTH the effort.

So, when is the last time you really impressed yourself?

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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

Hey San Antonio,

I have a few habits: I shower a couple of times per day. I shave regularly. I brush my teeth 3 times per day. Floss daily. Go to bed at night. Come to work every morning.

I have a 7 year old little boy and a 3 1/2 month old Juliana Piglet. Enforcing habits is a huge part of my day. Between the regular encouragement to make beds, pick up after yourself, “SIT”, and everything else, I can say that making some things a habit is not often easy.

Exercise and proper nutrition are no different. Most people want to look amazing, yet they don’t want to take the first step and make a commitment to consistently eating healthy and training intensely. “Working out” is what I do. Most people can say “Well, that is your job” but it has been something that has been a huge part of my life for far longer than my profession has been that as a personal trainer (and to clarify, I do not workout with my clients – as a matter of fact, always being around a gym as much as I am can lead to burnout, so I have to work extra hard to keep it interesting). I have a habit of selecting the healthiest choices when I eat. My habits include foregoing staying out late and eating terribly to rest up for the next day and the work/workout it has in store.

“Whatever it takes” is a phrase I hear often, and people mean it, right up until I start telling them exactly WHAT IT TAKES.

“It must be nice” is the other phrase I hear – I am a world class powerlifter and a competitive bodybuilder. I have no problem with the beach, pool parties or spending the day in very little clothes at the lake. Yes, it is NICE, but it isn’t just a gift that I am lucky to have – I, along with my clients that have decided to live this lifestyle, absolutely bust our asses to obtain a certain level of conditioning or appearance. I can assure you that my physical shape is not from genetics!

Simply put, fitness is obtained by creating the proper habits. What exactly does it takes? A series of the right choices becoming habits: Hard work, consistency, knowledge, intensity, commitment. I know, most people hate those words, but there are no shortcuts!

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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

Hey San Antonio,

I must say that 2011 and has been one hell of a year for me! From numerous injuries, aches and pains that, at times, have seemed like they would completely derail any personal fitness goals I have to the loss of close friends (that were much too young to pass on) and family members that will be greatly missed, I have had numerous challenges to my personal resolve.

I am in a business where people look to me for strength and I take great pride in being able to keep my head high and in a positive mood even when something else may be on my mind. I have written about “It must be nice” before: we see people doing well and making huge strides and life and think about how great it must be to have things fall in place so easily. The truth is, when you work hard, good things just “seem to happen”.

While, like most people, I enjoy the ups, the cheers, the smiles, the celebrations and the laughs; however, pain, loss and sadness are just as much a part of living as the positive. The key is to allow those things to make us stronger and more complete as people. When things are going great, it is easy to push forward and make progress in all we do. The real mettle of a person is determined by not how hard are how far they fall, but how quickly they get up or how high they bounce when they hit the bottom.

I get to see “life” each and every day. My clients are real people with real lives, real jobs, real families and real struggles. They have the same day to day challenges that everyone has, and yet, they still understand one simple concept: if you take more steps forward than back, you will make progress, and even if I have to push them forward or even pick them up and carry them to make sure that they are moving toward their goals, I understand that is what I am here for!

Fitness and health MUST be a priority and must be “what you do” each and everyday: just like brushing your teeth, drinking water, going to work, breathing, and sleeping. Of course, there may be times when it becomes secondary to some things, but as long as it is a priority, your goals will stay within reach!

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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

Working out in a way that is required to actually changes the body takes a certain intensity that, if you have something weighing on your mind or otherwise occupying you, is very difficult to do. While I am personally disciplined enough to understand when I need to take an extra day of recovery to make sure that I get the most out of my own training, there are times when we have to determine what is needing an extra day of rest versus looking for an excuse to workout. Most of the time, we need to look deep inside ourselves and say “Enough of this BS – I HAVE to do it!!!”

The key to keeping the proper mindset is keeping your “eyes” on the proverbial” prize, or, as I like to put it, “Finding your WHY”. Once the WHY is determined, the how and when tend to fall into order.

There are days when fat loss and discipline are NOT easy, but taking each step a day at a time and focusing on WHY you want to look and feel a certain way will go a long way toward getting you to where you want to be.

We are a society of NOW – what we want, we want immediately. However, there are some things that impatience, money and insistence cannot bring to us.

When you decide you are ready to change, find that spark that lead you to the decision, and look for little reminders and motivating ideas daily versus the path of least resistance.

Whatever is worth obtaining is worth working for!!!

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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

Hey everyone,

I read an article the other day entitled “Ten Traits That Can Make You Rich”. While the article referred to FISCAL health, I am always looking at parallels with PHYSICAL health, and these ten traits go hand-in-hand with what it takes to get into great physical shape.

1. Work hard, work smart. The most obvious – Being “busy” and doing “something” is not enough. You have to work TOWARD your goals.

2. Be goal oriented. Setting measurable goals is essential for progress.

3. Take risks. This one is a bit more toward the financial target audience, but I do believe in thinking outside the box – most people follow the flock, and if you take a look at the flock, the flock isn’t looking very good. Extreme results call for extreme measures.

4. Have curiousity. Don’t just take one person’s word for it – understand the whys and the hows.

5. Be creative. Boredom will kill progress – change things up and find new ways to challenge yourself.

6. Be reflective. Take time to look back at where you were and how far you have come!

7. Have discipline. This one should be at or near the top. It is easy to say “I can get away with this or that” or skip a workout here and there, but consistency and discipline will define your progress.

8. Organize yourself. I see a lot of people just bouncing around doing whatever. Have a well-developed plan and execute it.

9. Be satisfied with your life. Most people are never where they want to be. The fruits of your labor are satisfying – enjoy them. Compare yourself to where you WERE, not to anyone else.

10. Be patient. Changes do not happen overnight, and there is a reason it is called “WORKING” out.

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
Text FITNESSTRAINER to 90210 for my fat loss and body transformation tips!

Hey Everyone,

It is often said that “good things come to those who wait…” Maybe. I will be honest, I hated that as a kid – I believe in action, not just sitting around and waiting. I have found out a philosophy that I believe in a lot more, and that is: “Great things come to those who work.”

If you are willing to work, anything you want can be yours. I often hear people talk about “how nice it would be to be rich”, yet they aren’t willing to put forth the sacrifice of working 20 hour days, waking up early after staying up late, missing happy hours, etc to reach a certain monetary goal. The parallels are very similar to fitness. Sure, “it’d be nice” to look a “certain way”, but as soon as you tell them about the lifestyle and sacrifice, they are too busy “living” to do what needs to be done to reach a certain level of fitness.

One of my friends and clients totally embodies this sacrifice, and has done so as he has chased his dream of once again kicking in the NFL. Yesterday, my good friend, Nick Novak was signed by the San Diego Chargers to replace Nate Kaeding, as he was injured on the first play of the season and will miss the entire year.

From the early morning to late evening workouts (and Nick, remember who emphasized the importance of dead lifting :), to traveling from New York to San Diego, back to Maryland just to go right back to San Diego, you did it, and I expect you to have a Pro Bowl season (and your trainer is the IDEAL person to take to Pro Bowl week)!

Congrats bud!

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 and Beyond,

I have a very simple question for you:

What are you willing to sacrifice for what you want?

Some want to have 6 pack abs.

Some want to compete in a figure or fitness related competition.

Some want to run a marathon.

Some just want to be healthier.

But many do not want to give up those Thursday night binges of brew and Las Palapas at midnight.

Many do not want to miss happy hour with friends and co-workers.

Sure, people CAN do it, but too many think that THEY cannot.

First, if it is a priority, the sacrifices will be worth it.

Accomplishing something that you set your mind to? Completely priceless.

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

NOW – that is when we want it:

Want to look different.

Want to see improvement.

Want to see a major change in the scale.

Want clothes to fit better (or looser).

Results do take time. While it is important to remember that you do not get out of shape overnight (so you cannot become amazing in a matter of days), change DOES happen.

YOU see YOURSELF daily – not to see drastic changes immediately can work the mind over and make you feel like your effort is a waste: it is NOT!

Keep pushing it – a step at a time. The changes will come and be followed by compliments and those compliments will motivate you to keep it up. Remember, this is a marathon and not a sprint!

We are the most obese society in the history of mankind (as a whole). If it were easy, everyone would look amazing. Be the exception, not the rule.

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 everyone,

I want to take a few seconds and congratulate Rachel S. on her decision to compete in the NPC Texas State Natural Bodybuilding/Bikini Championships on November 19, 2011 in Austin, TX. She took the first step on her journey today and I cannot wait to post her progress pictures over the next 17+ weeks as she works her way into competition shape.

Competing is NOT easy: there is a reason why so few people do it. The amount of discipline, physical and psychological effort, and sacrifice that it requires is not for the weak-minded. On top of that, just reaching stage is not enough: WE fully intend on winning her division (I say “WE” because I will be with her every step of the way!).

I know, 113 days seems like an eternity, but in the blink of the eye, it will be half that, and then inside a month, and then prep week – and during the entire cycle, I fully intend on keeping the readers of this blog informed on her progress, all the way through comp night when she is holding her trophy on stage.

Get ready for Rachel, everyone!

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

The biggest enemy of change is the Comfort Zone. I have the fought this enemy, and he is a formidable opponent.

Overcoming fear is tough. Most of us are completely paralyzed with fear when it comes to stepping outside of our comfort zone. While I have at least had an “athletic” appearance and have been very strong/conditioned for many years, I decided a few years ago that I wanted to be abnormally conditioned and strong. I didn’t want to be “pretty good” – I wanted to be physically different and one of the strongest men on the planet. I had become very comfortable with the way I was training and eating, but it was time to take it to another level if I was going to ever get myself to where I wanted to be.

My training sessions are brutal. No, I don’t bounce around and sweat like crazy – that is not the way I workout and is not optimal for training at the powerlifting level I train at. It’s completely the opposite: Psychologically, it is extremely difficult to get pumped up enough to lift at nearly all out strength for several sets each day for 1-3 reps. Trust me, it is emotionally straining and mentally exhausting. Not too mention, it is physical hell.

Eating is no different for me. In fact, most people usually freak out when I tell them that I’m actually dropping a little weight right now and am down to 6000 calories per day (typically, I eat anywhere from 7500 to 10000). Is that NORMAL? No. In fact, I’ve never had a client consume that much food. 99.9% of my clients do not train nor eat the way I eat – unfortunately, most personal trainers train every single client exactly the way they train because they know no other way (no matter their goals) – don’t waste your damn money on these Bozos.

What I do is done with a purpose: I want to be drastic, and drastic results require drastic measures.

It’s the same when you have been cruising along in life for a few years merely satisfied, and then decide it’s time to make a change. You have to step out of that comfort zone and do things that aren’t normal: break some habits, add some things, remove some other things. If you keep doing the same thing, you’ll keep getting the same results.

Here’s a video of my son stepping out of his comfort zone: he had a loose tooth that he wanted OUT! Of course, you can see that he isn’t comfortable, but he needed that tooth to come out because it was making it difficult to eat. Funny, but it’s the perfect case of someone stepping out of their comfort zone…

See, tooth is gone (along with 5 others :).

It’s time to step out of your comfort zone: if you want change, you have to be willing to force it…

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

There are few things that can derail a really motivated person. They’ll wake up early to do what needs to be done, make sacrifices, stay up late, or whatever else it takes to get to where they want to go.

On the other hand, there is very little that can be done that can motivate someone who is completely unmotivated. I say “little” as a relative term. For example, for most people, it is easier to simply sit around and blame everything on circumstance. Of course, there are those who find self-motivation from anything – a perceived slight, the thought of a goal, or just by simply waking up in the morning.

There are two reasons that individuals act: to avoid pain or an unpleasant situation or to achieve comfort. Unfortunately, most people are more likely to act on the former and not the latter. Why? Because most do not like to upset their habits or their comfort zone: avoiding a situation is being reactive while achieving is being proactive. Most individuals are typically reactive or proactive: reactive gets them back into their comfort zone while proactive forces them to voluntarily come out.

The ONLY way to force someone to act is to fiind their reason WHY. As mentioned, some just WANT IT. Some do not require deep interaction or a degree in advanced pscyhology to get to: just simpy need the challenge to be put in front of them. Others require a specific goal or set of goals. Further, they need to get past the fear of failure and realize that they are going to be able to achieve their objective.

Whether it is in fitness, your professional life, relationoships, or anything else, ask yourself “WHY?” Find what it is that will drive you to get to be where you want to be. First and foremost, that reason has to be internal – of course, living longer and healthier to see your kids grow up and being more physically desirable are fine, but ultimately, the reason has to completely come from within.

Once the desitnation is determined and the motivation is discovered, take that first step and let nothing stand in your way.

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