Fat Loss – Body Transformation – Advanced Nutrition

While at La Cantera the other day, I heard a lady say “Size 12 is the new size 4.”

No, it is not…

No matter what Shape Magazine or any of the numerous periodicals in the checkout line of Target or HEB may tell you, lean will always be preferred over “not lean”, and being “comfortable in your skin” is society’s way of saying it’s okay not to make taking care of your health and your body a top priority. Most everyone has been through it: watched clothes stopped fitting and either attempted to keep “squeezing into” and not accepting that it’s time to rope things back in.

The obesity rate has multiplied exponentially over the last few years, and as quickly as it has grown in the last 10 years, I expect that rate to double again in the next 4 years. It is NOT slowing down, and making it acceptable will not protect you against heart disease, diabetes, and the painful joint/bone conditions that come along with carrying excess weight.

Sadly enough, obesity isn’t just an adult or “growing old” problem. Of course, the childhood obesity epidemic is well documented, and the amounts of excess weight related injuries, juvenile diabetes and other conditions is absolutely staggering in children today. While many people look at the “video game” generation, honestly, it is just a microcosm of society as a whole. It’s happening across the board, from 3 to 73 – we are getting larger, and it has to do with less intense activity and consuming more processed, hormone filled food. The difference? Children are at the mercy of adults who are willing to make bad decisions. Parents, take care of your children in every way. Sacrifices to make sure they go to a better school and that they have things that you may not of had as a child aren’t enough: give them the gift of health.

Regardless of what has become socially accepted, do not let that influence your decision to practice what is best for you and your family’s health. While acknowledged as an epidemic, the overall cost of obesity due from a health care and lost work standpoint cannot even begin to be estimated – living longer is worthless if you aren’t living better.

Take control of your life and your body. While it has definitely become more socially acceptable to become clinically and morbidly obese, do not settle for a lower quality of life. Life is amazing thing, as long as you are able to live it and fully experience it every single day.

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,

Life is about balance. Sure, you can have extremes in your life, but it is definitely important to keep things evened out.

I workout extremely hard. I plan every meal. I make time for cardio.

But most importantly, I love spending time with my son, Peyton.

So, I find ways to balance this:
(click to enlarge)

With this:

Living healthy does not mean sacrificing “living”. It means living better and becoming better at everything else you do. Except it won’t make you a better drinker or partier, so if that’s your idea of living, maybe it’s time to re-evaluate priorities! I’m not preaching, and there’s nothing wrong with hanging out and having a good time. BUT if that’s “having a life”, than, well, you’re probably not reading this site anyway.

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 I am not a huge “supplement” guy, I will say that some do have their purpose and are almost essential. I’ve explained my reasoning behind many of the supplements I use, but here is a list of what I’d recommend as you begin your body transformation in 2010.

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.

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.

Make 2010 your best year yet, and get ready to work hard and obtain your best body yet – it’s NOT just going through the motions. You have to do things that others will not. Hard work, proper choices, and discipline are the only way to obtain the results you desire.

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

Good morning, San Antonio,

We (San Antonio, TX) are widely known for being one of the most obese cities in the country, if not the world. When people find out that I’m competing in a bodybuilding contest next month, they’re usually surprised that it is here and there are tons of jokes about the competition.

Of course, obesity is an epidemic, right?

Not at all. In my opinion:

-Overeating is an epidemic

-Inactivity is an epidemic

-Lack of self-control is an epidemic

-Choosing video games instead of going outside to play is an epidemic

-Deciding on Happy Hour over the gym is an epidemic

-Lack of self-motivation is an epidemic

-Lack of discipline is an epidemic

-Wasting time and money on shortcuts and diet pills is an epidemic

-Lack of accountability to one’s self and family is an epidemic

-Ignorance about the proper way to change the body and lose fat is an epidemic

-Failed New Year’s Resolutions are an epidemic

Some of these items are fixable internally and require individuals to identify their weaknesses and focus on correcting them, not just saying they will do it as a New Year’s Resolution. Getting educated, being pushed to go further and being held accountable are things that can be assisted with the right professional.

There are no excuses. Simply opportunity – opportunity to change yourself; to look and feel like you have always wanted.

If you’re needing someone to sympathize and feel sorry for you, well, I’m not that person. I understand each and every situation is difficult, but it’s my job to find a way to help you overcome whatever obstacles you have whether they’re in your control or not, and totally transform your body.

Simply ask yourself if you really want to change…

Make Wednesday PERFECT – the day is yours.

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’m sitting here enjoying a phenomenal sports day. Lots of college football, Major League Baseball Playoffs – IMO, this is the second best time of the year for sports fans (with bowl season and the NFL playoffs being first and with March Madness right there behind football – hey, I’m a football fan).

A couple of my clients, whom of both made amazing progress, have paid me an amazing compliment (and personally, I am taking it as a testimonial from my clients). You see, I depend on word of mouth referrals, and I take that very seriously. When it happens, I am always honored and flattered that my clients are so satisfied with my personal training service that they’d refer me to their friends, co-workers and families. Well, these two clients are business owners, and we are working together on a boot camp challenge for their employees.

Three days per week, they’ll meet with me for one hour in a group, and it will be what it sounds like: all out exercise for the entire hour, focusing on strength training, muscular endurance, circuit training, cardiovascular training, flexibility and other aspects of fitness. It is also a friendly competition, with the top 5 receiving a special “gift” at the end of each 6 weeks.

Classes like this do more than get employees in shape: First and foremost, they promote teamwork. That is a given. But the hidden benefits are the most important one for business owners – higher levels of fitness equals both higher production from employees along with lowered insurance costs due to the increased physical health of employees. It is no secret that people who exercise and are in great physical shape are less likely to become sick or miss work with health related issues.

As a part of the boot camp, I will also be providing nutritional guidance to all participants. Just like all of my clients: these people will make amazing progress during their time with me – they will lose fat and they will transform their bodies, and hopefully carry on what they learn to continue to make progress on their own.

These guys have one of the fastest growing and best businesses to work for in San Antonio. They run a tight ship, so I know they expect the best, and I am honored that they are allowing me to work with their employees and co-workers.

If you’re interested in having me and my team of personal trainers provide your business or place of employment with a similar boot camp, nutrition and exercise, or wellness program, don’t hesitate to email me at boyd@the-personal-trainer.com or call me 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

Hey San Antonio,

With the health care debate raging on in Washington DC, I have to seriously wonder why there isn’t more emphasis put on self-responsibility, exercise, better nutritional choices and healthier living overall?

Of course, there are some things that are completely out of our control, and we cannot anticipate. One cannot sit around wondering which cancer they are going to end up with or what major organ is going to stop working. But it has been scientifically proven that the risks for many conditions can be drastically reduced by healthier nutritional choices and exercise, including many cancers, diabetes, cardiovascular and pulmonary diseases. Weight loss also improves the functionality of most joints, especially the hips, knees and ankles (not to mention reducing the strain on the heart, lungs, etc).

There are a lot of health issues in our lives we cannot control, but we can definitely reduce our dependency on the medical system in this country, no matter what resolution is decided upon in Washington. It simply comes down to self responsibility – don’t wait for someone else to take care of you. YOU control what goes in your mouth. You control what activites you participate in. And finally, you control how much fat you lose and how lean you become…

Live smarter, live healthier, live BETTER.

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 have 90 minutes of deep tissue massage scheduled at 5pm and I can’t wait. Deep tissue massage is an excellent way to improve recovery, as it not only loosens up kinks and knots that build up when you train intensely, but it also allows fresh blood and nutrients to be delivered to otherwise tight muscle groups and areas of the body, while improving blood flow.

I am giving a new therapist a try today, and I’ve heard good things about her, so I’m not worried. Due to my size, I require a lot of work, but since my muscle groups are well seperated and defined, most massage therapists tell me that they enjoy working on me. I guess that’s a compliment!

Today was also grocery shopping day. As I’ve mentioned, if I limit variety and don’t tempt myself, it much easier to stay on track. I loaded up on the Speed Stacks and bought a few Lean Body Gold protein bars as well, JUST in case I get a craving. I don’t eat these often, but I do have them available – I figure if I get a sweet tooth, it’s better to eat them than to eat ice cream. They aren’t bad at all, but I prefer as much real food as possible.

Right now, I am watching the Little League World Series. The concentration of these kids is absolutely amazing. The whole world is watching these twelve year olds, and to see how mentally tough they are is inspiring and motivating.

Several times per day, my son Peyton asks me “Dad, when is your muscle show?” He’s as excited as I am, and has even said “I want to eat what you eat.” No worries, baby, I won’t hold you to that. Of course, he forgot that today when they were giving away cookie samples at HEB :)

I plan on going to visit my chiropractor later this week to keep everything in line (while my muscles have released). Right now, I’m going to go soak in the sun for an hour and just relax and read – only one more weekend of party summer left, but my party summer ended about a month ago.

I say it often, but THANK YOU FOR YOUR ENCOURAGEMENT. I really mean that. Every kind word does matter and does make a difference.

This week is your week… Don’t hold 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 hope everyone had a great last few days. My last few days have been adventurous, challenging, and exhausting but I survived and things are now slowly returning back to normal here on Monday.

I discuss the benefits of exercise often here on the Personal Trainer in San Antonio blog. Life isn’t easy – there are daily challenges of career and family, and balancing other obligations. Those things aren’t easy. While those things are tough, what happens when sickness strikes? What happens when a car runs a red light and puts you in a hospital bed? What happens when a crazy virus or bacteria (swine flu, anyone?) hits and your body starts deteriorating? What happens when within a few days you go from being absolutely fine to this condition:

Me, and this picture still makes me a little sick to see it.

I’m not trying to scare anyone, but be prepared. If you’re healthy and in good condition, your chances of recovery and a quick recovery are exponentially increased. When you exercise, you improve every aspect of your body, including the recovery systems. It’s impossible to predict health issues, but the best way to be prepared is to be healthy – don’t put off exercise until you perceive you need it.

Love life, live it to the fullest, and make your body prepared for most anything.

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,

Here are a few healthy back tips from my chiropractor, Dr. Greg Otterman of Advantage Chiropractic here in San Antonio. Check out his website in the blog roll!

You may be asking why this is on a website about fitness? If you can’t exercise, you can’t make progress. I realize that a lot of people are skeptical about chiropractic care: I used to be one of those. Just like any practice, there are flakes out there, but a good one is worth his weight in gold for pain elimination and prevention. Dr. O is one of those!

Try to implement these tips. I admit, I’ve been guilty of a few of these things myself.

Healthy Back Tips

Exercise Regularly – This does not have to be anything overly strenuous. Something as simple as a daily walk can make a huge difference.

Eat A Healthy Diet – Proper nutrients allow the body to repair itself easier

Maintain Good Posture – Are you sitting up straight as you read this?

Stretch Your Spine Before And After Sports – This will also help to loosen up the surrounding muscles.

Don’t Overload Your Backpack Or Purse – Remember to carry it over both shoulders to balance the load (if possible).

Stretch Your Legs And Back After Each Hour Of Sitting – Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.

Never Cradle The Phone Between Your Neck And Shoulder!

Sleep On Your back Or Side, Not On Your Stomach – This helps to keep your spine in line and reduces the risk of hurting your neck while you sleep.

Invest In A Good Chair, Pillow And Mattress – When you think about the amount of time you use these things each day, it’s worth it.

Have Regular Spinal Check-Ups – It’s much easier to prevent a problem than to correct one.

It’s time for me to do a little intense cardio – gotta work the most important muscle, the heart!

Boyd Myers
Owner, Personal Fitness Revolution
San Antonio Personal Trainer