Fat Loss – Body Transformation – Advanced Nutrition

It is 5:21am and I’ve been awake for the last 2 hours putting meals of chicken and potatoes (organic of course) together, monitoring water intake (no more than 2oz every few hours since 11am yesterday), touching up ProTan, and going over the events of the day. Throughout the day, I’ll monitor every bite of food, supplement and water intake. While it feels as if I’m going to be on stage today, it is not me who is competing. Today, I am the coach of a figure competitor instead of a bodybuilder.

My client, Sarah, has been training for today’s Gateway Naturals Figure and Bodybuilding Competition in O’Fallon, Missouri for nearly six months. I can completely relate to what she has gone through, and finally the meticulously measured meals, never ending cardio sessions, intense late night weight training sessions and the repetition that goes behind posing practice have culminated to what is the last few hours before she steps on stage. If (WHEN) she wins, she will receive her card that makes her a Professional Figure Competitor.

Few people can understand the work that goes into the finished product that gets on stage. While anyone could do it from a physical standpoint, the psychological toll of six months of absolute sacrifice and in many cases, deprivation will take it’s toll on the strongest of minds. Obtaining extremely low levels of body fat (while still looking very feminine) is a very difficult goal to achieve that requires the execution of a perfectly laid out strategy that must be followed to a “T” – it isn’t a passive goal that one could achieve that following a typical “diet” and performing Crossfit or P90X.

“It must be nice to have the time” – every time I get ready for a show, I hear this sentiment, and I take offense to it. Competitors have careers, families, obligations, responsibilities, hectic schedules, issues at home, etc. Those are obstacles, not excuses. Sarah is a full time professional that works 10-16 hours per day in a very demanding career. The difference between her and someone who “would do it if they had time” is that she simply made the decision and committed herself to reaching this goal.

While fitness, figure competitors and bodybuilders are a small part of the demographic I work with, it is a good reminder of what the human body and mind are capable of when they work in unison. And each time I train a competitor, I feel as if I’m going through prep with them (and as if I’m on that stage with them). Today is no different, while she is the one that has done the work, I feel as if I’m about to get on stage. Typically, I train most bodybuilders, figure and bikini competitors online and execute their programs via email, text message, phone calls, Skype, Webcam, etc – Sarah is a local, San Antonio based client and I’ve been able to enjoy her amazing progress and transformation first hand.

Throughout the day, I’ll be updating Twitter (@BoydMyers) as Sarah goes through the journey of the day, and becomes the IFPA’s next professional figure competitor.

As we are still 4 hours from pre-judging, but I must say that our carbohydrate, sodium, potassium, and water manipulation strategy appears to be absolutely dead on (hey, I’m an expert at show week!) and she’s going to look her very best on that stage.

Sarah – you have been an absolute pleasure to work with (well, most of the time ;), you are ready, you are going to win, and I’m very proud of you!

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

Today marked my client Missy’s 3 month anniversary with me, and her results have been outstanding: her abdominal circumference was initially 34 inches, and today, was 24 7/8″. Her body fat has dropped from 31.3% to 14.9% – and an nice bonus: for the first time in her life, she can see her abs. At 38, she had felt that from a physical standpoint, her best years were in the past, and definitely not in the future.

Here is what she had to say:
“Although I had consistently worked out for years, I really didn’t look like I had spent that much time in a gym. And while I considered myself a “healthy eater”, my nutrition program was not in tune with my goals and training objectives.

Initially, my goals were to just “get leaner, look better, feel better”, but after a month into my training and nutrition program, I could see that the skies were the limit, so I started increasing my expectations rapidly. Boyd would help me modify my goals with things that were, while challenging, obtainable.

About midway through my first workout with Boyd, I realized that what I thought was hard work didn’t compare to what I was about to go through. Don’t get me wrong, he warned me that he was going to push me. I know that in the past, I had been guilty of not giving absolutely everything I had every time I walked into the gym. Maybe I’d strain a little on a few reps out of a whole workout, but I quickly realized that those days were over. While he never asks the impossible of me, he is well aware of just “how far” he is able to push me, and I’ve never walked out of his personal training studio not feeling like I was sufficiently worked out.

Everyone says that the nutrition is everything, and while I agree, most people completely over-think it. Boyd has an in-depth understanding of how the body is designed to work, and his nutritional programs are easy to grasp. He’s also able to explain the complex science in a way that a normal person can understand it. If there’s a certain food you may be wondering about, he can tell you exactly why you do or don’t need it from a scientific standpoint and exactly how every meal plays a role in the transformation of the body.

If you’re looking for support, experience and knowledge, please don’t hesitate to contact Boyd. Mine is but one of several testimonials that say the same thing: I far exceeded what I believed was possible. He provides constant support (he answers all calls, emails, and texts whenever they may come in) and is a walking fitness and nutrition encyclopedia.

Boyd, you are my fitness mentor and you have completely changed the way I look at every aspect of life. Each time a new client is in your studio before or after I train, I want to tell them “just do what he says” because I know you’ll get them to where they want to go”.

If you’d like to speak to me, Boyd knows where to find me – the next 3 months starts tomorrow, and I never thought I’d say this, but my next goal is a figure competition in the Spring!

Missy J
San Antonio, TX

Thanks Missy – you’re a joy to work with and you’ve done a great job of making me as good as I’ve helped you look!

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,

While most of my clients are regular people looking to make outstanding changes, a small portion of my business is helping individuals prepare for bodybuilding and figure competitions. As a competitive bodybuilder myself, I can relate to the physical and psychological challenges that one must go through while getting ready to get on stage.

It is now crunch time for Sarah, who after almost 6 months of training is just 8 days out from her figure competition, The Gateway Naturals in St. Louis, Missouri. If you’ve ever competed in any fitness or figure related event, you know that the last ten days are very tough from a psychological standpoint, but I have no worries whatsoever that she’ll be absolutely fine going into the home stretch. As far as progress, I would’ve felt comfortable putting her on stage 4 weeks ago – but now, she’s even more defined and her conditioning is absolutely amazing.

The final week before a fitness competition is the fun part for me as a trainer, as it is the time to perfect the “display” of the body by ensuring that the client comes in to the show looking their absolute best. During the final several days, exact attention is paid to several training and nutritional aspects, including sodium, potassium, water, carbohydrates, protein, fat and other nutrients/minerals. The idea is to ensure the body looks as lean and defined as possible, while keeping the client safe, free of cramps, and mentally aware.

Sarah is an inspiration in so many ways – she regularly works 12-16 hour days and not once over the last 6 months has she used that as an excuse to skip a meal, a training or a cardio session. She is picture proof of what one can accomplish when they set their mind to achieving a goal. I’m extremely proud to have had this opportunity to work with her and I know she’s going to do absolutely amazing in Missouri next weekend!

And for you ladies that still believe that weightlifting makes you big and bulky??? Sarah weighs around 110lbs. She legitimately (not half-reps like some) leg presses 800lbs – completely feminine, and completely petite. NOT big and bulky!!!

Sarah – you are going to do great, and I am very proud of you!!!

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

Congrats to Joel – after 3 weeks he’s down 3 inches on his abdominal circumference and more than 5% on his body fat skin fold measurement. He has followed his program to the letter and the results are already showing.

A lot of people would be happy with 3 inches lost off of their abdominal circumference in 6 weeks, but I regularly tell most clients that I expect that much lost before the end of three weeks.

Force results, never settle, and expect amazing!

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,

Hope you’re having an easy time transitioning back to the normalcy after the unofficial end of Summer. For many people, it’s time to get back to perfecting their physique and getting ready for Springtime.

For a group that is a bit more extreme, it may be something more. While my typical client is looking to get in the best shape of their life and transforming their bodies by losing fat and adding a little muscle, I have many clients and friends that are competitors. I have Sarah that is just a month out from her show who is smack dab in the middle of a dry run of contest week right now, and she is looking amazing – I’m very proud of her and cannot say enough about how amazing I think she is, between juggling her very busy job (more than 65 hours per week)!

Myself, I’m 9 weeks out of a push/pull power lifting meet.

And finally, there is Jennifer, who happens to be the sister of one of a client of mine. Jennifer, who lives just outside of Phoenix, just competed in her first figure competition (at the youthful age of 45) and finished second. In my opinion? The judges were blind and she should’ve won first without question. While she may be a little disappointed, I can speak from a competitor’s view: anyone that gets on that stage is a winner, and she looked absolutely phenomenal. Here’s a pic of her on the night of her show:

Congrats, Jenn – you look great!

It’s never too late to look your best. Let nothing hold you back!

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 few seconds to recognize a few of my amazing clients!

Sarah is 6 weeks out from her figure competition in which I do believe she will win and obtain her professional card as a figure competitor. Her work ethic is like few I’ve ever dealt with and while she is competing for the ability to obtain professional status, that is NOT her full time job: her corporate job contains her for 12-14 hours per day minimum, yet, she makes time to do what is necessary from both the nutritional and diet standpoint. She’s a perfect example of what hard work and consistency can do. While many people don’t train with the goal of competing, if someone with her schedule is able to do that, anyone can train to get to where they want to be physically.

Andy and Chade have worked with me for some time now, and they continue to make progress. I’ve bragged about these two guys for a while now with good reason: they’re business owners that put in a ton of effort in their highly successful business, yet, make the time to invest in themselves and that has turned in to more than 100 combined pounds lost and a total transformation of their bodies: from soft guts to visible, defined abs! More than 10″ off of each of their abdominal circumferences with every body part defined and conditioned – absolutely amazing progress and I’m happy every time I see them because they are perfect examples of what drastic changes are possible.

Catherine has only been training with me for a short while, but she is obsessed with making a drastic change and is willing to take whatever I dish out. She told me Tuesday was the hardest workout that she had ever done – that although she felt that I was trying to make her cry (and/or quit) that there was NO WAY she was going to “give me the satisfaction”. I recognize her desire to drastically change. Catherine, I am not trying to make you cry: I’m going to make you BETTER! I have no doubt that quitting is not an option for you.

For those that think it’s too late to change? Tell Ruth: she’s 58 years old and during our initial consultation, she basically explained that she hated everything about exercising. Now, she does lunges and abs on her day off and her clothes that she used to wear are falling off of her. She enjoys the “torture” (her word) and works harder and does more than the average 23 year old: never does a “girl push up” (Only the real things), squats, bench presses, kettle bells, plyometrics – if it can be done, she does it!

Chris came to me roughly two months ago in his final couple of months as an active duty Air Force member. While I think he initially came to me thinking he wanted a jump start on getting him fit for the rest of his life (trust me, people tend to put on weight at the end of their military careers!), I don’t think he was prepared to change as drastically as he did. His family will be here for his retirement ceremony next week and he’s extremely excited for the person they’re going to see – and I’m honored that he gives me so much credit (HE did the work). The best part? He routinely tells me how it’s just something he does now: the eating and working out are natural to him now and were easily integrated into his lifestyle.

I could go through my client list and tell a similar story about each and everyone of my clients: this personal training studio is full of the same type of success stories, and I’m extremely proud of each and everyone of my clients. I told them what was required when they came to me, and that I expected nothing but exceptional change for them.

You CAN do it – the only limitations that are holding you back are self-imposed. Do not settle!

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

Just hammered out an insane back workout. I’ve shifted my focus and now it is my intention to compete in a powerlifting contest in November (bench press + dead lift for sure, may do the squat as well) at a weight of less than 210lbs. That’ll have me really lean and will compliment my new goal of competing in April/May 2011 in my next bodybuilding show quite nicely. Since competing is just a hobby of mine and not a profession, I have the luxury of doing it when I want to and mixing things up in a way to keep things interesting for me. This is an odd week for me (which happens about once every 8 weeks) where I will be doing legs 3 times in one week. Hey, the volume in itself is a form of overload, and with my focus on rest and nutrition, recovery should not be that big of an issue.

I have received an influx of really good nutritional questions over the last few days and I’m planning on doing a “Nutrition Only Q&A” session in the next day or so. As far as I’m concerned, there are no bad nutritional questions, and I totally understand the confusion behind food combinations, nutrient timing, pre and post-workout nutrition, supplementation, hydration and just about anything else that may cause some individuals a little angst. If there’s something you’re wondering about or just would like a different opinion on, feel free to ask and I’ll answer.

I also want to take this time to give a little shout out to a few of my clients that absolutely kill it each and every time they walk through the doors of my personal training studio. Chris has been training with me for three weeks and he is absolutely killing it. I love seeing what happens when someone follows my directions to a “T”. I will do everything I can to provide the knowledge and I will push you harder than you’ve ever dreamed of being pushed, but it still takes a lot of discipline on the client’s behalf to change beyond what they might’ve thought possible, and the visible change in Chris in just 3 weeks has been phenomenal. Self-admittedly, he was a guy that was eating fast food a few times per day, and just decided that he’d had enough, came and visited, signed up, and is absolutely kicking ass in every single way. Tomorrow is the first measurement day, and I’m excited to see the progress in numbers.

Another huge rush for me is when a client trains with me for an amount of time and then is ready to move on and do it on their own: I do everything within my power to get them ready for that, and that’s what Deron has done. If you do a search on Deron’s name, you’ll see his amazing transformation. He stopped by to see me on Friday and I was excited to see that he’s still making progress. As all of my clients know, whenever their time with me is complete, I’m always accessible to answer any fitness or training related question they may have. I’m not just their personal trainer when they are with me; instead, I am their nutrition and exercise consultant for life, and I take great pride in that.

I have a few ideas for some upcoming videos: both exercise and nutritional related, and I think those will come across really well. The traffic that this blog is receiving has far exceeded my expectations, so I definitely want to give my readers something to enjoy. As I mentioned, I’m going to be writing a ton of nutritional articles in the next few weeks because for the most part, quality nutritional guidance is tough to come by on the internet.

I hope everyone is having a great day. It’s a big gloomy out today, but hot and steamy for sure. Time for my afternoon clients, so I need to get to work (but is it really work if you love 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

This is absolutely a phenomenal success story: a client of mine, Ruth had 29.6% body fat on May 20, 2010. On Tuesday, she was measured (skinfold calipers) at 19.6%.

In itself, the 10% body fat drop in 6-7 weeks is amazing. But there’s another catch: Ruth is 58 years old…

Never too old. Never too young. Never too busy.

Make NO excuses – extreme body transformation and fat loss is possible for anyone!

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

Happy Independence Day, everyone!

Here are a couple of very motivating pics of an amazing client transformation. These pics were taken 5 months apart, in which time Deron lost over 50lbs and more than 10″ off of his abdominal circumference.

February 1, 2010:

July 1, 2010

Deron, your progress has been amazing and working with you and watching your fat loss progress has been a complete pleasure. It is clients like you that make me look good!

Don’t let obesity control you – make the decision to change and you will never regret it!

I’ll be posting more pics of Deron’s amazing fat loss transformation this week, so check them 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

Of course, the personal record was not MINE. I want to take a quick second and give credit to my client Matt who bench pressed an amazing 400lbs for the first time today – roughly twice his bodyweight!

To me, that’s more rewarding then setting on my own PR, and I’m very proud of what he has been able to do with both strength gain and fat loss – amazing transformation Matt, you’re incredible!

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,

Friday is definitely my fun day – I let Peyton spend a few hours with me at work, I like to wear a fun shirt (today it’s Bucee’s – everyone loves the Beaver), and it happens to be a day when I train a lot of hours.

I like to brag on my clients, because I know exactly what it’s like to feel the rewards of progress and to go through the process of change. Today would be very easy to get a video of someone doing something they’ve never done before (Chade just did a set of dumbbell bench press with 100lb dumbbells for the first time, earlier Shelly, who weighs under 120lbs, leg pressed 240lbs for 20 reps), or I could talk about insane progress, since several of my current male clients started out over 20% body fat and are now in the single digits, and I have females that have gone from sizes 12-16 to low single digits over the last couple of months. My expectations are insanely high for every client I have, and when they reach those expectations, I like to recognize them. When I do that, I’m not tooting my own horn, I’m absolutely giving them all of the praise because what I ask of people is not easy. In fact, it is sometimes overwhelming and daunting at first, but once clients start moving toward their goals, the sacrifice seems so minimal.

SO, to Sarah, Deron, Myriam, Troy, Audrie, Christina, Alex, Michelle, Rey, Mike, Desi, Skyler, Jason, Catherine, Chade, Andy, Courtney, Cris, Augie, Becky, Julie, Stacy, Marla, Lisa, Liza, and Rebecca: you all are amazing, make what I do completely worth it and I’m inspired and motivated by each and every one of you and what you not only have done with your bodies, but also what is to come for each of you! Thank you for being amazing!

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,

Just wanted to give a little credit to a client who is absolutely killing it!

Rey started training with me three weeks ago today. The first thing he told me was that he’s ready to do whatever it takes and will follow my directions to an absolute “T”. He did, and in three weeks he has dropped 3 3/4 inches off his waist. I have him doing nothing drastic, he doesn’t starve, and he isn’t spending hours on a cardio machine. He does work his ass off when he’s working out (quality over quantity) and does exactly what he’s supposed to do in the kitchen.

Rey, this is just the beginning – be proud of what you have accomplished, and be excited for the progress you’re going to make. When you’re down ten inches in the abdominal circumference (in a few weeks), this will seem like it was a decade ago, but it will happen before you know it!

Awesome job!

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,

It is with great pleasure that I present this video, where I name my 2009 Clients of the Year. Without giving too much away, they earned it. They haven’t only shown what hard work can do, they’ve made me look really good at what I do and remind me why I love being a personal trainer.

All of my clients are amazing, and honestly, I could bestow this honor on several different clients.

So, enjoy, and congrats to the winners!

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 haven’t added to this category for a while, but I’ve had two that have really taken it to another level over the last two weeks.

Last Week’s Client of the Week
In 6 weeks, Robert lost 31lbs and almost 8 inches off of his abdominal circumference. No fasting, no tricks, nothing – he just worked extremely hard and followed my guidelines exactly. His progress was noticeable by every client that saw him in my studio and he should be extremely proud!

This week’s Client of the Week
In just three weeks, Deron has lost 14lbs and 3 1/2 inches off of his abdominal circumference. Again, nothing tricky – just pushing it every single time he’s in here and doing what he needs to do when he’s not.

Both of these clients have made serious lifestyle changes and it is showing more and more each day, as the fat loss becomes more and more impressive. They haven’t made this kind of progress by simply “hiring me” or just “showing up” to workout – they sweat. They sacrifice junk snacks and unnecessary calories. Simply put – they have made the decision to improve!

Congrats to both of you guys!

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