Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

I was chatting with a lady today about what it is I do, and the more I think about it, the more I realize that me and my colleagues are so much more than just personal trainers. All clients receive full nutritional support and we all hold degrees and/or certifications in Fitness and Performance Nutrition. We set up meal plans and give every client detailed instructions on what to do on days they aren’t training with us. We allow each and every client to call, email or text with any issues they may have. Changing the body is a tough road to travel, so we understand what it is you may be going through.

In essence, we’re life coaches. I want nothing more than for my clients to not only reach their goals, but to absolutely shatter the ceilings they may have set for themselves. I want them to look and feel better than they ever thought imaginable. I invest a lot of time and effort in educating people on not only the benefits of exercise and fitness, but how to apply my information and stay motivated, which in turn helps them remain consistent and make fitness a part of their lifestyle.

It is my job to motivate, educate, push and also lead by example. I feel a sense of obligation to keep this blog updated and current, and it is so far beyond the business aspect of promoting my services. I’m fortunate enough to have this blog read a couple of hundred times per day – a golden opportunity to attempt to inspire maybe just one of those to start a nutrition and exercise program that will not only change their bodies, but will change their lives. That isn’t fodder to fill this blog, it’s the absolute 100% damn truth. I see it every single day. I live it, because fitness has taught me so much about myself as a human and that I’m capable of anything in this world.

When you go into a gym or a fitness center and you see some guy counting reps, guiding people from machine to machine to bench to mat – that’s not a personal trainer. That’s a guy that works at a gym. Me and my crew go way above and beyond that, and we encourage you to discover the difference and not to fall into the expensive trap of throwing money away on that sort of “service” – you’ll only end up frustrated.

You want to do it, so don’t be held back. It’s time to take that desire and allow me to empower you – whether you’re using this blog or my personal training services as your educational tool, don’t slow down. As my clients know, I’ll do anything in this world absolutely possible to give you every opportunity for maximum success.

THAT is my OBLIGATION.

Boyd Myers
Personal Trainer, Fitness Nutritional Specialist
16613 Huebner Road
210.391.1454

Hey San Antonio,

Here’s the second installment of our client of the week feature here on the Personal Trainer in San Antonio blog. As mentioned last week, how I decide which client will be the client of the week will be based on numerous factors: motivation, progress, and intensity will all be factors. There will also be intangibles, such as distractions and hardships overcome.

As I also mentioned last week, this is not easy for me to do. Not because I think someone not being selected may think they’re not being recognized, because I’m a straight shooter with my clients. I do everything possible to keep them on the right path and am considered strict, because when you hire a personal trainer, reaching your goals isn’t a small piece of the puzzle, it’s everything. Whether it’s to feel and live better, simply be healthy, or if you have major fat loss and body transformation goals, it’s my responsibility to do what is necessary to help you get there.

This week was especially hard. Overall, I have an amazingly dedicated and hardworking group of clients that are all serious about achieving their fat loss and other fitness goals. I would’ve been safe if I had picked one of eight or nine clients because in reality, it was that close. So…

Congratulations to Lindsay! Her situation is inspiring on many levels. First and foremost, her schedule rivals anyone, as she is a nurse. She never has the same days in the gym each week due to her hectic schedule. Over the last two plus months, I’ve noticed huge changes in her in so many ways, and yesterday, the “noticing” was confirmed when I measured her and found that she was down 7 inches (yes, seven inches) in her abdominal circumference. You’re not talking about someone with a 50″ waist by any means – just someone starting out with an average build and making extraordinary progress!

I have no doubt that there is nothing that can stop her in any goal she may set. I’m extremely proud of her progress and she not only looks amazing, but is doing an excellent job of representing me!

Thanks Lindsay for all of your hard work, but this is just a small piece of the progress you’re going to make over the next several weeks!

Boyd Myers
Personal Trainer in San Antonio
Top Personal Trainers in San Antonio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Today has been one of those days – back to back clients, teleconferences and everything else, but I intend on doing a full slate of updates this weekend, including an article or two on fat loss, an Ask the Personal Trainer article, Client of the Week and more recipes, since those seem to be insanely popular here on the blog.

Have a great rest of your Friday, and check back all weekend!

Boyd Myers
Personal Trainer in San Antonio
San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Most people don’t have a problem coming up with food combinations for any other meal except breakfast. I’ve posted my breakfast “smoothie” here numerous times (2 scoops of High 5 Protein, 1 cup of oatmeal and if it is also my pre-workout meal, a banana). Here are a few other ideas to get you going.

Reese’s Cup Oatmeal
Ok, one of my major rules when following my nutrition programs is that you don’t mix a source of fat and a source of carbs ever. Read my rules in the nutrition section. Well, this one sounded too good to leave out, so I’m posting it! Good Saturday breakfast, at least! ;)

1/2 cup of oatmeal, pre-cooked
1 scoop of chocolate High Five protein powder
1 Tbsp of natural peanut butter
1 Tbsp water

Mix all ingredients in a microwave-safe bowl. If too thick for your liking, add more water. Microwave for 30 secs to a minute.

Strawberry Cupcake Muffins (are you for real?)
4 servings — 3 muffins per serving (yes you get 3)

1 1/2 cups oatmeal, flourized (I use oat flour)
8 Egg Whites
1 scoop Designer Whey vanilla protein powder (or protein powder of choice)
1/3 cup water
1/2 cup lowfat Cottage Cheese
2/3 cup Splenda
1 T vanilla extract
1 T strawberry extract
1 tsp baking powder
4 tsp vital wheat gluten
1 T Butter Buds
1 serving frozen strawberries

Put oatmeal in blender first . Grind until flourized. Add remaining ingredients and blend until well combined.

Pour batter into 12 muffin pan well sprayed with nonstick cooking spray.
Bake at 350 for 30 minutes (or until toothpick comes out clean). So moist and yummy! (and NOT eggy!!!)

Crustless Quiche

2 C egg substitute (or 8 egg whites and 2 whole eggs)
3 frozen turkey sausage links (cut into 1/2 in slices)
6 asparagus spears or 1/2 C broccoli
1/2 C fat free cottage cheese
1/4 C finely chopped onion (optional)

Preheat oven to 350°F. Spray 9-inch pie plate with cooking spray. Mix all ingredients until well blended; pour into prepared pie plate. Bake 40 to 45 minutes or until center is puffy and top is golden brown. Can use a toothpick in center as a test.

Vanilla French Toast (From Eating For Life)
3 Tbsp vanilla Myoplex Lite or vanilla High 5
1/2 C egg substitute or 1 egg and 4 egg whites
1/4 tsp cinnamon
2 slices light whole-wheat bread
1/4 cup sugar-free maple syrup

Lightly coat a large nonstick skillet or griddle with butter flavored cooking spray and place over medium heat.

Place protein powder in a pie plate and slowly pour in egg while stirring with a fork until smooth. The batter will be thick. Sprinkle cinnamon on top.

Dip one piece of bread in the batter and let it soak for about 10 seconds. Carefully turn bread over to coat other side. Repeat with second piece of bread.

Place batter soaked bread in skillet and spoon any remaining batter on top. Cook 2 to 3 minutes on each side or until golden brown.

Pour warm sugar free maple syrup over and ENJOY!

I may have breakfast more than once today!

Boyd Myers
Personal Trainer in San Antonio
San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

I just visited a gymnastics center that I am about enroll my son in, and we spent about 20 minutes watching the children do things that, well, that would absolutely leave you speechless. When I returned to my personal training studio, one of my personal trainers (Dan), had a client going through an atrociously difficult and challenging circuit. I took notice of the circuit training they were doing, because just a few short weeks ago, his client was having trouble doing a few body weight squats and lunges. Now he was doing everything with little to no rest.

Why am I writing this? Because in a short time period, I witnessed the power of the mind and what it can do. When Dan’s client came in here the first time, he let Dan know he was willing to walk through fire to get the body he wanted. Now, he’s looking pretty damn good. Those children? As soon as they got passed “I can’t”, they can and do. It’s the power of the mind.

Knowledge isn’t an excuse. I’m here at my studio at 7pm. I will be here at 5:30am in the morning. I KNOW what you have to do to get the body of your dreams. That is my job and I love it. All it takes is for you to make the decision that nothing will stop you. Trying to find information is damn near impossible – magazines, internet, friends – all the information is contradicting, overwhelming and leaves most people more confused than on the path to looking great.

If you’re waiting for fitness to just happen, you’re going to be waiting for a very long time. It doesn’t just happen. Quit believing the hype of these magic pills and bs supplement ads, garbage ab equipment (the Bender Ball – trash), and come see one of my professionals that will design a program and nutritional strategy FOR YOU to get you the results you want as quickly as you can get them. Don’t waste your time nor your money on a young kid that has been a personal trainer for all of a month at Gold’s Gym or a good salesman at Lifetime Fitness. Your body and your time are too important and too precious. That’ll hit a nerve and I’ll get emails, but I don’t care – it hurts because it’s true.

It’s up to you. Once you decide and really, honestly decide that you’re going to do whatever it takes, you will get to where you want to be.

Boyd Myers
Personal Trainer in San Antonio
North San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Looks like we’re in for some bathing suit weather – a few days over 90 degrees (in February) and after a small drop later in the weekend, it will be much of the same next week. The question is, are you ready to peel off the layers of clothes, head to the beach, lake, river, pool, etc? It isn’t too late to get fired up for the sping – drastic changes can be made in as little as 6 weeks with full body makeovers happening in 12-15 weeks if you’re strict (the way we make our clients be strict). I just laid by my pool with Peyton for an hour and let me tell you, the water was cold but it was NICE!

Don’t hide behind a towel and a big shirt! This is Texas – enjoy the spring and summer the way they were meant to be enjoyed!

Get FIT – the time is now.

Boyd Myers
Personal Trainer in San Antonio
North San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Want to totally change the way you look? Want to FORCE your body to change?

For the next 12 weeks, try this… Every time you’re in the gym, hit a new high point. Shave off 5 seconds off of a mile run. Do 3 more reps of at least one exercise on at least one exercise than you’ve ever done before. Add 5 more pounds to a certain lift. Whatever it is, break a plateau every single time you’re working out. And don’t sandbag it. You want great things? Make them happen. Your body will change – you’re going to force it to just like I FORCE my clients to. Lose fat, look better. Period. You will do it. Don’t give your body any other choice BUT to change.

Boyd Myers
Personal Trainer in San Antonio
North San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

I made a huge mistake and fell asleep way too early on the couch this evening, so now I’m rather awake at 2:30am! So why not update the blog, eh?

As promised, here is a list of upper body exercises broken down by each body part. This list isn’t all inclusive, but it is a good list for exercise ideas. With that being said, read back through some of my training articles – you will see that I recommend building your routine around compound exercises and using much fewer isolation exercises.

Just because an exercise isn’t on this list doesn’t mean I don’t believe it should be used. Remember, it is 2:30, and I’m just wanting to name a few per body part, not list every exercise I know. One thing I am not a huge fan of is obliterating a muscle group from every angle. I think people would be much better served with keeping the number of exercises they do at a decently low number and focus on intensity on those exercises.

WHY do we do particular exercises? Well, there are 2 reasons. Some (bench presses, dead lifts, squats, etc) are done to simply overload the body and force muscles to grow (as I always state, this is the goal during fat loss as well). Now, muscles have only two states – they grow or they go away. There’s no toning, firming, or hardening. No sculpting or shaping. The other reason we choose some exercises is for functionality purposes, either to improve coordination in a part of a major exercise, or to strengthen a group of muscles that may be used to stabilize during another exercise.

So, here’s a list of my favorite exercises. I’ll be listing exercises under their primary muscles worked (note, I do think heavy bench pressing is paramount for increased tricep growth, FYI :D). Proper form is ALWAYS a must.

Chest
Flat barbell bench press
Incline BB bench press
Flat dumbbell bench press
Incline db bench press
Decline bench press (either bb or db)
Dips
Cable and DB Flyes (various angles)

Upper Back
Dead lifts
Pull Ups (and chin ups)
Bent BB Rows
Rack Chin Ups
Pull downs
Seated Rows
DB Rows

Deltoids (shoulders)
Military Press (standing/sitting/db)
Push Press
Lateral Raises (medial)
Front Raises (anterior)
Rear DB Flyes (posterior)

Trapezius
-I want to qualify something here. For some odd reason, people like to include this muscle group (aka the “traps” as part of the shoulders. The trapezius is a huge kite shaped muscle in the upper back and is not part of the delts). With that being said, it is hit quite a bit with heavy pulling exercises (especially dead lifts).
Face pulls
Upright Rows

Triceps
Reverse Grip Bench Press
Close Grip bench press
Bench dips
Skull Crushers
Overhead Tricep Extension (db/bb/rope-cable)
Tricep Cable Pressdown

Biceps
BB Curl
DB Curl (seated/standing/incline – many variations)
Preacher Curls
Cable Curls

Again, this list isn’t all inclusive, but it is more than enough to give you a few ideas for exercises. I left out many popular machines, but that was because not everyone reading this has access to them. If you’re unclear on how to do these exercise, there are numerous videos floating around youtube. Of course, many of the individuals may or may not be performing the exercises with correct form, so don’t hesitate to drop me a line with a URL to the video, and I’ll take a look at it!

Boyd Myers
Personal Trainer in San Antonio
North San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

I’ve found and tried a few more of these, so here you go!

Sundried Tomato and Spinach Dip
Ingredients:

1 Cup Frozen Spinach
1 Cup Fat-free Cottage Cheese
2 Tbsp Fat-Free Cream Cheese
2 Tbsp Sundried Tomato pesto
1 Whole Wheat Pita bread
Servings: 1

Instructions:

In a mixer, blend cottage cheese, cream cheese and pesto
Thaw frozen spinach in mircowave for 1 minute and squeeze all water out
Add spinach and mixed ingredients in a heated pan, cook for about 5 min
Toast pita and spread spinach dip on top of pita

Desserts!!!
Pineapple Cheesebread Pudding
Ingredients:

4 Slices Bread (whole-wheat)
8 Oz Pineapples in its own juice (can crushed)
1/2 Cup Egg Beaters or 6 Small Egg whites
1/2 Cup Fat Free Ricotta Cheese
2 Tsp Vanilla extract
1 Tsp Lemon extract
1/2 Tsp Ground Cinnamon
2 Cups Fat Free Milk
8 Tsp Splenda
Instructions:

Preheat oven to 350 degrees
Break or cut bread into small pieces and place in 8 inch square baking pan thoroughly coated w/ non stick cooking spray
Spread pineapple and juice evenly over the bread
Combine remaining ingredients in a blender and blend until smooth
Pour mixture over bread and pineapple. Let stand five minutes.
Bake uncovered 35-40 minutes or until set
Chill, then cut into eight small squares.

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

Frozen Mocha Shake
Ingredients:

1 Cup Skim milk
2 Tsp. Instant coffee
2 Packets of Splenda
1 Tsp. Vanilla extract
1 Envelope of Swiss Miss Fat Free Hot Chocolate Mix
1 Scoop of Chocolate protein powder
1 1/2 Cup Crushed ice

Servings: 1
Instructions:

Blend all together in a blender until smooth and thick
Enjoy It!

Boyd Myers
Personal Trainer in San Antonio
North San Antonio’s Top Personal Training Studio
16613 Huebner Road
210.391.1454

Hey San Antonio,

Here’s another version of “Ask the Personal Trainer” – enjoy!

Hey Boyd,
Love the site. Just curious, how many hours do you put into this site per day? As often as it is updated, I have began to think that you must have a staff that is dedicated to working on your website!

-Thanks! I try to schedule one hour per day to do work on all of my sites, which mostly includes behind the scene things for search engines and other server stuff. I enjoy writing, so it’s easy for me to write a lot quickly. Much of what I write is stuff I think about all the time, so I just type and it comes out! For me, this site is a great way to spread information that I feel people need to know to change their bodies. All of the writings are mine – I sometimes find recipes on the internet and share them, but everything else comes straight from me. I like having a forum where I can be unbiased, straight forward and not be influenced by advertisers or corporate – I’m 100% independent!

Hi Boyd,
Could you give me an idea of what protein bars are the best out there? Recently, the market has been flooded with them. Thanks!

-A few years ago, a couple of very prominent supplement companies were nailed for totally mislabeling “Protein” bars. In essence, they were wrapping a Snickers and lying on the labels. Since then, I’ve just decided to stay away. The FDA doesn’t stay on top of the supplement industry, so what you think you’re getting and what you are getting are two different things. Companies tend to be a little better about protein powder, so I prefer to make my own protein drinks, smoothies, and even chocolate pudding out of protein powder for easy snacks. With all of that being said, remember that real food is king – don’t live off of protein snacks, powders and processed meals (Healthy Choices and such).

Hey Boyd,
I read your post yesterday about your 10 favorite lower body exercises. Any chance that you’re going to do your ten favorite upper body exercises soon?

-I actually did write an article about my favorite exercises (in the training area), but over the next few days, I’ll do one better and list my favorite exercises per body part, broken down.

Boyd,
What is your take on athletes getting busted by “tainted” supplements? Do you believe it?

In short, hell no I don’t believe it. These guys are athletes and there bodies are their tools. That’s how they get paid. They have to know everything they put in their body. If there is something in there that isn’t supposed to be, it was more than likely put in there intentionally. “Accidentally” taking a pill or “rubbing a cream on” is garbage. They know exactly what they’re doing and they are given a very strict list of what is and what is not acceptable. ALSO, if there are any questions about a product, the United States Anti-Doping Agency (USADA) will test it.

Boyd,
Is two years enough time to make a drastic change?

-Two years? Drastic changes can be made in as little as 12-15 weeks, and absolutely incredible changes can be made in 6 months. That takes a lot of effort and as close to perfection as you can possibly achieve – not regular cheat meals, missing workouts, making excuses, etc. If you want to change, it can be done. Think lifestyle change, replacing the bad with the good, but don’t set out with the mindset that you’re going to waste 2 years. Bust your tail and get it done – maintenance is a hell of a lot easier than getting there the first time. But if you’re like me, your work is never done and you’re always looking to improve.

Boyd,
I like your motivation and the way you look at training and nutrition. It is not easy, and it takes so much effort. Are you currently looking for a workout partner?

-Definitely my favorite email. Right now, I’m not looking for a workout partner, because my schedule is very dynamic. I always keep 90 minutes open for exercise 4-5 times per week. With that being said, it does fluctuate a couple of hours each way every few days. I actually have several different workout partners that join me for workouts sporadically. It’s always nice to have someone that can push you and that can motivate you, and friendly competition is great. But if I do decide to find a workout partner, I’ll definitely let you know!

Boyd Myers
Personal Trainer in San Antonio
Owner, PFR – North San Antonio’s Top Personal Training Studio
16613 Huebner Rd
210.391.1454