A Personal Trainer in San Antonio

8 Weeks: Exercises You’ll Be Doing

Hey San Antonio,

Here’s a list of the exercises that I’m going to be using in the program. Some of these are pretty simple, but if you’re not familiar with form, I’d recommend you either find a correct video on how to perform the exercise or ask someone who actually knows what they’re doing how to do them.

Of course, my online personal training clients can ask me for videos on how to perform any exercise that I may prescribe.

Back/Traps
-bent bb rows
-db rows
-pulldowns
-pullups (for some)
-face pulls
-dead lifts
-inverted rows
-seated cable rows

Legs
-rear (freeweight) squats
-front squats (both bb and db)
-leg press
-stiff leg dead lifts
-hack squats
-leg extensions
-pull thrus
-walking lunges

Chest
-db bench press (incline and flat)
-bench press (bb flat and incline)
-db flies
-cable flies

Shoulders
-db shoulder press
-lateral raises
-front raises
-rear flies

Biceps
-Several different varieties of curls

Triceps
-bench dips
-reverse grip bench press
-close grip bench press
-dips
-overhead tricep extension
-tricep pressdowns

Various abs and core exercises

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

8 Week Program: Supplements

Hey San Antonio (and beyond),

I promised the supps I’d recommend, and here they are. I’m starting simple here and will add things as we go. This is the same list I posted in December, but these are definitely the necessities.

I’m also accepting 8 Week questions for a Q and A section, so let’em rip.

GO COLTS!

Thermogenic
-Fat burners are the most common asked about supplements on the personal trainer in San Antonio blog. Too many people think they can pop these “magic pills” and eat a little sloppier or get away with a lax diet. That isn’t the case, and the best results will only be obtained with a strict, disciplined approach to nutrition.

http://personaltrainerinsanantonio.com/blog1/wp-admin/post-new.php?unfoldmenu=1

With that being said, I like to combine my thermogenic and pre-workout drink. Right now, I prefer “Endorush” by BSN (it is a drink, not a pill). I like the jolt it gives, I don’t crash, and it curbs the appetite. I usually drink a bottle in the morning (pre and into my workout) and one in the early afternoon to avoid the post-workout, afternoon crash.

BCAA’s
If there’s a supplement you cannot live without (for both fat loss and muscle gain) it is BCAAs. Check out my articles by using the search feature. My favorite is Scivation Xtend. The Lemonade is phenomenal. Read my BCAA articles for recommendations on dosage.

Protein Powder
I prefer a blend that provides sustained delivery of amino acids. I don’t like proteins loaded with carbs or fats, as I’d prefer to add my own sources (a side of oatmeal, etc). The best protein product on the market right now is “ProComplete 40″. It’s loaded with digestive enzymes to aid absorption and just a minimal amount of healthy fats. By the way, every flavor I have tried has been quite tasty. I use it as a snack between meals, as part of a meal for added protein and every night as a pre-bedtime snack to keep me full of muscle repairing amino acids.

Secret Weapon Fat Loss Supplement
Sesamin is the do it all supplement. You don’t “feel it” when you take it, but it has the ability to spare muscle during dieting, burn fat, store amino acids, and also has antioxidant properties. I take a sesamin capsule with 3-5 meals per day, and I’ve sworn by it for years.

My favorite brand is Scivation’s Sesamin.

Essential Fatty Acids
My favorite blend of Omega 3, 6, and 9 fatty acids is LaBrada’s EFA Gold. It’s the perfect blend, it’s high quality and relatively inexpensive. I take a serving in the morning with breakfast and a serving in the evening.

Nutritional supplementation can become quite expensive, and I don’t think that everyone needs to take everything at all times. These are my essentials that I’d recommend for anyone, no matter their goals before I’d recommend anything else (cell volumizers, creatines, etc). Supplementation is just that – it is only effective when it is a part of a whole exercise and nutritional regimen, and is NOT designed to replace proper nutritional habits or skipping workouts.

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

Online Personal Training Slots Available

Hey San Antonio (and beyond),

I have decided to expand my online personal training business to offer my services to more individuals from around the world. I only allow myself to train no more than 15 people online at any given time to provide the highest level of service possible, so slots are extremely limited and they will fill up fast. As of now, there are 9 slots available. I evaluate each and every person as a candidate. I want to ensure that they’re serious and have the means to reach their goals, no matter how intense or extreme.

My online training programs consist of custom routines, both training and nutrition, based on where you are at physically and where you want to be. I train many individuals that are preparing for fitness competitions, weddings, vacations, reunions, general fat loss and body transformation and just better health. I also work with athletes that participate in sports such as football, track, basketball, baseball, volleyball, wrestling and power lifting. So whether your goal is performance, fat loss or body transformation, I can accommodate.

I do have requirements of what I’ll need from you (from an equipment standpoint). I go very in-depth, even as far as video taping specific exercises for you if you need that level of instruction. I also set aside time for you to meet with me via video chat, on the phone, or via email/IM conversations.

My online client success rate is extremely high, and I take a ton of pride in that.

Full nutritional guidance, forced progression, and constant communication – you will make extreme progress!

I use several different proven training techniques based on specific goals – from high volume and power lifting techniques to HIT and circuit training. Nutritionally, I focus on nutrient timing, carb cycling principles and ensuring that your macro and micro-nutrient profiles are complete and accommodate your training and physique goals.

For more information, feel free to email me at boyd@the-personal-trainer.com or give me a call at 210.391.1454.

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

Nutritional Guidelines For Eight Week Program

Hey San Antonio,

Here are the simple rules for nutrition that I’ll be using for your 8 week training program. I posted the food list a few days ago, and I will modify that every 2 weeks. For my actual studio clients, I zero this in based on the individual. Since I can’t do that for the 7500 monthly readers of this blog, I’ll try to be as flexible as possible. I do offer online personal training, so if you’re interested, feel free to email me at boyd@the-personal-trainer.com for more information. I get very specific with my in-gym and online clients. Of course, this program is broad, but scalable.

Simple Rules:
-Don’t forget to drink PLENTY of water. Before, during and after every meal and workout. That means all the time. The goal is 1oz per pound of bodyweight.

-Eat at LEAST 5 meals per day!!! There are NO exceptions here. You should be eating every 2-3 hours.

-Sugars, juices, sodas, and sports drinks are a big NO (maybe a sports drink + protein post-workout, but at no other time). They’re empty calories and they WILL MAKE YOU FAT.

-Alcohol? Only if you want your fat burning to come to a complete hault for 72 hours after your drink. Stop it, cut it out, and don’t do it. If you want it once per week, we can live with that, but you’re better off without it.

On with the actual diet guidelines:
-Foods are simply grouped under their 5 headers on the list: protein, carbs, veggies, fats, fats to avoid. I realize that some things actually have protein and carbs or proteins and fats – in my diet, that is irrelevant. Each food is under one heading. Don’t over-complicate this! When a meal calls for a protein + carb, that means a source of protein and a source of carbs from the above lists, not “A glass of milk”.

-Center each and every meal around protein. That means every single meal must have a portion of protein from the above list. How big is a portion? For simplicity’s sake, it’s the size of your closed fist.

-Three meals MUST have one portion of carbohydrates: breakfast, the meal immediately before your workout (within 2 hours) and the meal immediately following your workout (within ONE hour).

-No carbs in the final meal of the day (unless it’s immediately after you workout).

-Veggies are unlimited and can be eaten during every meal and used as snacks. This is VEGGIES only, not fruit.

-You will NEVER eat a source of carbs without protein. Never, ever..

-Do not combine fats and carbs in the same meal. One or the other.

I will be posting the supplement recommendations and workouts for next week over the next couple of days.

Get ready for 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

Weeks 1-2 Goals for 8 Week Program

Hey San Antonio,

Here are the goals for the first two weeks of the 8 week training program. With the Super Bowl this weekend, I decided to start the 8 week program the day after (on Monday). Nonetheless, these are the objectives for the first two weeks.

Weight Training: focusing on all aspects of fitness, especially strength, muscular endurance, form, safety and consistency. Progression is the key, but before we can decide where we are going, we have to decide where we are at. This is where baselines are established for a few important lifts.

Cardio: The key to becoming efficient in both cardio exercise and training is by establishing an efficient cardio base. This is done by training at the upper end of the “heart rate” chart. I won’t obsess about you keeping up with your heart rate, but I will show you simple ways to gauge your effort. The key here is to make the heart more efficient to help recovery and to become more fat burning efficient with less perceived exertion.

Nutrition: This is where most people have issues but there are no excuses. The goals are cut and dry: regular feedings (at least 5 per day). Increased and regular water intake. Basic guidelines of my nutrition timing principles (which I will be reviewing very soon). Oh, and there are absolutely no cheat days for the first 2 weeks. Hey, I went 16 weeks without as much a piece of bread in the prep for my last bodybuilding show, so it’s a small price to pay (and the reason why I’m waiting until after the Super Bowl).

Who is ready? The feedback has been high, so I’m anxious!

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

How Important is Fat Loss to You?

Hey San Antonio,

When you’re trying to find an excuse not to make the gym for your weight training workout, not to wake up a few minutes early to get the cardio done, or to eat something you know won’t help you be where you want to be, ask yourself these questions:

-Is eating that Italian bread or ice cream more important than looking great in a dress at that wedding you’re attending in the Spring?

-Is a hangover more important than not hiding behind a towel when you walk in front of the mirror after you get out of the shower?

-Is that late night junk food snack worth feeling your stomach when you bend over to tie your shoes? (Hey, it doesn’t take a lot of chub in the mid-section to feel this).

-Is “one more beer” more important than hearing “Wow, how did you do it? You look amazing!”

-Are you any more full after eating pizza than you would be after eating a much healthier choice?

-Is skipping that workout more important than having the energy to run and play with your young children?

-When you buy new pants, have you swallowed the fact that it is time to go up to that next size?

-Have you convinced yourself that a camera makes you look heavier than you really are?

-Guys, is that extra weight muscle because “I’m stronger than I’ve ever been and I still feel good”?

-Is “But I have to get my hair done” more important than having sexy legs in a bikini?

These are legitimate questions – but they’re also a state of mind that we allow ourselves to get in when we feel what was once a strong goal that we would not give up on taking a backseat to everyday life.

Make change a priority, and be amazed how the other things in our lives fall into place.

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

8 Week Program: Week 1 Training Schedule

Hey San Antonio,

So here is the starting of the program! This program operates under the idea that you have access to some training equipment (ie at least a moderate equipped gym).

I’m going to make this scalable for individuals, so that they can workout at whatever time they’re able to based on their schedule. I’ll be posting nutritional guidelines and exercise ideas for each day, but today is jammed and I’m making due.

Monday: Leg Day/Abs
Tuesday: Intense Cardio Day
Wednesday: Upper Body (Push muscles)
Thursday: Intense Cardio Day
Friday: Upper Body (Pull muscles)
Saturday: Duration Cardio
Sunday: Rest

I’ll be explaining the difference between each cardio day, and each week, the amounts will change!

Stay tuned! I will be posting ideas for carb cycling on different days and rough amounts for you on each day and how to determine what to eat when.

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

8 Weeks to an Amazing Body: Upcoming Posts

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

Goal Assessment

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

8 Weeks: Grocery List

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