Yesterday over at Caveman Program I wrote about the four phases of the Caveman Program. Right now, I’m working on a grocery list for each specific phase.

I’m also working on rough outlines for specific goals during each phase (whether it is to increase lean body mass, decrease body fat, etc). Of course, these are very user specific, and body transformation – simply looking better – is always our goal!

The best part of the program is that I want to make it adaptable no matter the fitness goal. It is a “LIFESTYLE”, and the principles can be applied no matter what your objective is. The nutritional portion of the program is the least gimmicky, overall healthiest and most simple way to eat of any diet program you’re going to find.

It’s Friday all – let’s get ready for an amazing weekend!

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

Here’s a video blog where I discuss a few things you can do nutritionally to make a drastic impact in your fat loss. I have a lot of people that ask me how I train and since I train such a wide variety of people and everyone’s different, I touch on the things that are common factors in my clients’ training programs.

I still have a few slots open for my online personal training program, so if you’re not in San Antonio and are looking for a personal trainer, drop me a line. No matter your goal or current condition, I remove all guesswork for you.

Hope everyone’s having a great Tuesday!

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

Here’s a video blog about supplements and what you need to know before you spend your money on the latest and greatest fad, fat loss and muscle building product.

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

A very common question people ask me about dieting is my opinion on milk, cheeses and other dairy products. Here’s a quick video blog that breaks down my take on milk products.

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

I hope everyone had a great weekend! Here’s a quick video on fat loss vs weight loss, cleanses, and I discuss our two for one personal training special that we have going on here at my studio.

Enjoy!

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

Here’s a good, simple steak recipe, no grill required (but if you have a grill, USE IT!)

New York Strip Steak

Ingredients:

2 grassfed New York strip steaks
1 Tbsp salt
1 1/2 tsp pepper
4-6 crushed garlic cloves
Or 2 tsp garlic powder
2-3 Tbsp olive oil

Preparation:

Select grassfed steaks approximately 1″ thick.Remove from refrigerator.Combine: crushed garlic, salt, pepper.Brush steaks with olive oil on both sides.Rub spices into meat.Let set at room temperature for about an hour.Place steaks on rack in a roasting pan.Turn heat in broiler compartment to low (about 170 degrees, if your range is equipped for it.)After about 15 minutes, turn steaks over.Remove when internal temperature on meat thermometer shows
135° for rare
150° for medium
160° for well done

This recipe will also work for Kansas City strip steaks, strip steak, or club, T-bone, porterhouse, sirloin, and rib steak.

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, I dropped by a commercial gym to visit a good buddy of mine and hung around for a few minutes and observed the patrons as they worked out. Admittedly, I don’t think too many of the people in there were actually thinking about what they were doing. I don’t think that too many of them went in to the gym with at least a rough draft idea of what they were going to do. Sadly, out of the estimated 40 or so people that were working out, less than a handful of them actually LOOKED like they worked out. Don’t take that as criticism – most of the people were in there working hard.

So, why is that not enough? First and foremost, simply moving heavy objects is not what weight training is about. That is not how you become defined and it is not how you become (gulp) TONED. Being defined and/or toned actually comes from the absence of body fat. You can’t spot reduce body fat (meaning crunches do not make the fat on your belly go away, leg curls don’t make the fat on the back of your legs go away, etc). You have to have a plan – weight training is the stimulus to keep the body in a state, at the very least, of which it will not metabolize muscle. I know most women will read that and think “But I don’t want to be big” and that’s NOT the case. You are NOT going to get big by lifting weights. Higher reps will not help you get toned – it will only increase your ability to use your muscles in the oxidative threshold and buffer lactic acid for longer.

The biggest reason that most people don’t look like they workout is their nutrition. Either a) they have no clue how to eat or b) they don’t care. More times than not, it’s the latter. But people who don’t know usually believe that eating the way you need to eat to burn fat is about absolute depletion, starvation and being miserable which simply is not the case. I’ve said it before: it does NOT take a ton of restriction for a man to get to 10% body fat or a woman to get into the low teens which in both cases is considered lean. It does, however, mean making smarter choices and being consistent with those choices and putting forth a regular effort to continually progress.

So, why do people fail? Here’s the video I just recorded explaining why I think people don’t reach their goals. Hope you enjoy 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

I know that many of you have read my nutritional guidelines that I’ve posted more than a few times, but here I go a little deeper. Not sure why I was cut off, but I finished the video by wishing everyone a “Happy Ash Wednesday”.

Remember a few things – I have created my own nutritional program from experience and education. While many of my things follow convention, some of them are things that WILL deviate from popular diets such as the Atkins, South Beach, GI Diets, Mediterranean, etc.

For entertainment’s sake, I decided to post one of my son, Peyton, giving daddy one of his Oscar-worthy performances… Definitely a video I will cherish for a long time. Yes, he’s much cuter than I am.

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

I have received a few messages asking me about meal plans, and I do intend on creating a few sample meal ideas for you, but the amounts will be very user specific and I’ll give you an idea where to start and how to adjust it based on your progress. In the first two weeks, I’ll give you a wider selection of foods for you to use and will remove foods every week as we go on.

Under the 8 Week Program link on the side, find my food guidelines to determine when you should have either a carb + protein meal or a protein + fat meal. I’ll give suggestions for:
-pre-workout
-post-workout
-breakfast
-breakfast when it is pre-workout
-pre and post-cardio
-meals that are protein and healthy fats.

I’ll leave veggie intake at this: eat them anytime and eat them often.

I’ll also go over a few simple principles that you’ll need to remember day to day. Hopefully, most of you will realize that unless you are planning to compete, the body transformation lifestyle itself is not as ridiculously complicated as most people try to make it (see my last post about the 80/20 philosophy).

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

As mentioned in an earlier post, I am opening slots for my online personal training programs. In the past, I’ve kept the numbers low, but have decided to train 15-20 people at a time. Last week, I said 15, but since it shot to 14 in the first 6 hours, I decided to expand it to 20 (depending on the amount of guidance that each person requires.

While I am a competitive bodybuilder, I’m not like every other bodybuilding personal trainer on the net that has every client follow their competition diet. My nutritional programs are specifically designed with each person’s condition and goals in mind.

To ensure the max amount of progress for each client, I ask that each client belongs to an at least decently equipped gym or fitness center. I can make exceptions for some decently equipped home gyms by being creative, but for extreme body transformations, I don’t want too many limitations.

IF you have access to a video camera, I’ll definitely give you preference, but it isn’t a requirement. It just gives me a chance to go over form for safety and to identify weaknesses.

My nutritional programs are intense, but I think that the people that seek my assistance desire that level. Every program is different and is based on your condition and goals. I have different people eating many different foods and combinations at different times.

Right now, I’m working with models, fitness competitors and people who simply want to look better. I work on a case by case basis. Email me with your situation and your goals and let’s go from there. I’m very objective and will only work with people in situations where we are both comfortable and are certain we can, together, make the most out of our time together.

I’m looking forward to working with each and everyone – when I feel that I am capped, I will have a waiting list for those who would like to work with me in the future.

Again, these are not cookie cutter programs. My 8 Week Program IS designed for the masses, but my online clients receive complete, individualized guidance based on their current situation and goals, whether it is competition, fat loss, body transformation or whatever it may be.

Be ready – it’s not for those who may be half hearted about their fitness goals. I ask things that may seem impossible, but they’re very doable and you WILL make progress.

I’m in the process of creating a webpage on my main San Antonio personal training website to include more detail, but will answer any questions here on the blog in the meantime.

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