San Antonio Personal Trainer

Hey San Antonio and Boerne!

Here’s my quote of the day:

To lose fat, you must gain a little muscle!

Sounds crazy and I know what the ladies are thinking - BUT I DON’T WANT TO GAIN MUSCLE!  Let me reiterate that it isn’t as easy as it sounds and you are NOT going to get big and bulky.  However, adding a slight bit of muscle (think about 5lbs distributed evenly on your body) will increase your metabolic rate dramatically.  The best part?  You begin to burn more calories in everything you do - whether it’s walking, running, sitting on the couch, driving or shopping.

I want to take a second to congratulate a relatively new client of mine, Susan.  Today, Susan will finish her third week of training with me.  Just like many others, Susan didn’t think she could make a dramatic change and I know she had her doubts.  Well, in less than 3 weeks she has already lost 4 inches on her abdominal circumference.  I can definitely feel a bit of excitement about her progress and future progress every time she comes in to see me.  I’m definitely hard on her, but she has answered every challenge I’ve laid in front of her and I have no doubt that she’ll continue to transform herself.  Congrats Susan!

It’s so humid - and actually rainy for a change.  If you’re driving in the rain, be safe - I know how some people lose their minds when it’s a bit wet!

The weekend is almost here - hang in there!

Boyd Myers - San Antonio and Boerne Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Hey San Antonio and Boerne,

I can’t remember if I mentioned it or not, but the reason I am including the good people of Boerne in my correspondence is because I am in the process of opening a personal training studio in Boerne.  Oh, kind of a minor detail, I know.  But as soon as more logistics get worked out, I will post more.  Target OPEN date is July 10.

Here’s Sprint Workout #4:

Hey San Antonio and Boerne,

Let’s pretend that for some reason, you managed to sleep during the first 4 1/2 months of 2008.  What have you missed?  Barry Bonds re-indicted, a very close race for the democratic nomination for President, several natural disasters, the passing of Charlton Heston and crazy weather here in South Texas (but that’s no different).

But I like to think of things in this perspective: we are roughly 20 weeks into 2008, and in 20 weeks, you could’ve safely lost 40lbs, have abs showing, built a lot of muscle and with the now 90+ degree temperatures, you could finally be seen outside with less clothes than normally or maybe even shirtless (if you’re a guy).

I know that some people are just waiting for the right time.  They have too much going on at home or at work and right now, they don’t have the energy ready to put forth the effort to completely change their bodies.  You know the way I look at it?  Everyone has things going on.  We all have hardships and family issues, job/financial situations and things that are really out of our hands.  It’s this weird thing called life. 

One thing that is in our hands is our health, our bodies and our fitness.  Getting in shape doesn’t necessarily require going to the biggest, nicest gym in town (I usually find those more of a distraction than a motivator), going on a ridiculous crash diet (make small changes slowly until you’ve eliminated the bad ones) or even hiring a personal trainer.  It only takes making a decision that you’re going to take the step and keep going. 

Too many people get discouraged after just a couple of weeks.  Well, you don’t get out of shape overnight, so you’re not going to get back into shape that quickly.  It doesn’t require killing yourself, but it does require hard work.  If it were easy, everyone would look great.

Over the next few weeks, I’m going to be laying out more and more exercise based articles.  I’ve already listed 3 weeks of my sprint work articles.  My next project is putting out some very basic nutritional guidelines to get you started on a healthy eating lifestyle.  It is my intention to also post several beginner, intermediate and advanced workout routines that WILL help transform your body and get you going in the right direction.

Enjoy the rain, San Antonio.  The thunder woke me up this morning at 4:15am - I can’t remember the last time I heard thunder!!!

Make today great - don’t use the “I’ll wait until Monday” or “I’ll wait until the kids get out of school” - start NOW.

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Hey San Antonio and Boerne, 

I’m about to post some of my favorite basic, nutritional guidelines, but before I do that, I wanted to take the time to address some common problems people encounter when trying to lose weight.  Remember, these guidelines are for performance - the best way to change the body is nutrition + training.  If you’re just trying to shrink yourself and starve yourself, go to another website .

One thing first: if you’re eating too much, it’s NOT going to work!!!  Moderation is key.

Not eating enough protein.

-This one is pretty common, especially in females.  Protein not only repairs muscle, it helps us remain fuller for longer, thus, avoiding overeating of unnecessary calories.  It also serves as a buffer for insulin (which regulates blood sugar) - eating more protein keeps blood sugar more constant which in turn keeps energy levels more stable.  My guidelines are simple: NEVER have a carbohydrate source without a protein source.  I’ll elaborate on this one in my guidelines post.

Not eating enough “good” carbs.

-Carbs have gotten a bad wrap.  Carbs are your primary source of instant energy, and one more important thing: carbs feed the brain.  Look for healthy carb sources like most fruits, whole grains, oats, sweet potatoes, etc.

Eating too many “bad” carbs.

-Sugars, juices, “white carbs” (potatoes, rice, many breads, flours, etc) are out.  They spike insulin and make your body send a signal to “STORE”.

Not enough veggies.

-I’m a little different here: I don’t classify most veggies as “carbs”.  Yes, they have carbohydrates in them, but their carbs have mild impact on insulin.  In addition to healthy carbs and protein, eat as much green, fiberous veggies as possible.

Not eating enough “good” fats.

-One pitfall that I commonly encounter is people eliminating all fat from their diet.  Fat not only lubricates the joints and coats the organs, but it also aids in digestion and believe it or not, helps the body releas stored fat for energy.  Look for healthy fats like olive oil, nuts, flax and fish oils.

Eating too many “bad” fats.

-Saturated fat must be avoided: it’s the fat that hardens at room temperature, and it is also the fat that is more than likely to be stored as fat in the body. 

Not drinking enough water.

-Sounds simple, but shoot for one ounce per pound of bodyweight (at the very minimum).  It makes you feel full, keeps you hydrated, helps avoid storing excess water weight and aids in digestion.

Eating the wrong things at the wrong times.

-My nutritional guidelines emphasize nutrient timing.  Protein at every meal (2-3 hour intervals).  Unlimited sources of veggies.  Protein + carbs at breakfast, pre and post-workout.  Protein + healthy fats for the other 2-3 meals.

Hmmmmmm, that final guideline may have confused you.  Don’t worry, it’ll make perfect sense when I post the rest of my guidelines. 

Make today great!

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Hey San Antonio,

Sorry about removing a few posts, but I couldn’t figure which one was messing my layout up.

Sprint Workout #3

Remember to warm up!  Stretch and run a couple of sub-max sprints.

40yd sprints - 5 reps, 30 seconds rest between sets

60yd sprints - 5 reps, 45 seconds rest between sets

100yd sprints - 3 reps, 60 seconds rest between sets

High intensity interval training: run as fast as you can run for 30 seconds and then jog lightly/walk for 30 seconds.  Repeat 3 times.

Yes, this program is becoming more and more intense - find my first two sprint workouts and start with those before attempting this! 

I also want to get my diet and nutrition basics up for you all - it’s simple to follow and a LOT of people have used them (not just the ones I train) with great results.

I had a new client tell me the other day that she didn’t want to go to a normal gym (remember, I have a private personal training studio) until she was in great shape.  I had to let her know that while this is a common thought amongst many people, it is really flawed!  Don’t believe that when you walk into a fitness center that everyone is in perfect shape (or even if they care what kind of shape you are in!)  Sure, there are people that look at gyms as social time, but for the most part, people are in there to do their own thing and get out, and that’s the way you should approach it: intense training for 45-60 minutes and get on with your day - you’re going there to get in better shape, not impress the guy/gal on the treadmill!!!

I’m in a rush right now but will definitely post more this weekend.  I’m still in the process of setting up my personal trainer and marketing sections, so keep an eye out for that if you’re a personal trainer looking to add to your business.

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Happy Sunday Evening, San Antonio!

I keep a pretty close eye on the personal trainer scene here in San Antonio.  A year ago, there were only a handful of private personal training studios in town.  Now, it seems that any personal trainer that can get a few dollars together is opening a studio.

While I do believe that individual, one on one coaching is superior to group fitness and the large scale gyms like Gold’s and Lifetime, I’m also saddened that the personal training studio scene is becoming so dilluted with subpar personal trainers.  I know several high quality trainers in this town, and while some may view other personal trainers as my competition, I do not.  I’m fortunate enough to have a track record of satisfying client’s needs by helping them reach their goals in the shortest amount of time possible.  I’m not in the business of finding ways to get clients to stay with me for years!  That sounds crazy coming from a capitalist, but it is my opinion that each client is a walking billboard.  I don’t pay for advertising - I believe that my greatest form of advertising is helping someone make a seemingly miraculous change, so when their friends say “What on earth have you been doing?” they don’t hesitate to tell them about the top personal training studio in San Antonio.

Before you spend your hard earned money and (even more importantly), waste your precious time chasing your goals, evaluate the personal training service you select.  We are not all the same, and you need to be aware of the level of support you’re going to achieve.  Does your personal trainer encourage you to call or text them 24/7 with any question you may have?  Are they charging you extra for diet and nutritional guidance?  Are they training each and every client the same way (this one really pisses me off) or are the workouts designed for YOU as an individual?  That may sound crazy, but you’d be surprised of how many personal trainers think “Well, this worked for me so it’ll work for you” when the truth of the matter is that every person is completely different and there is no magical workout - a canned workout is a waste of money and you’d be just as well off following a program in an exercise magazine!

I realize how completely blessed I am to have the client base that I have and also fortunate to have more and more people contacting us because of someone they know having great success with us.  I love when a client first comes to work with me and in a few weeks other clients are telling me “WOW they’ve made an INSANE change!”  That type of progress is contagious, and it makes other clients push it that much harder, and to be honest, it keeps me on my toes, working toward helping each and every client be that “diamond in the rough”.  While it is a huge compliment for the client, I also take it as the ultimate in compliments and wake up each and every day more and more motivated!

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

PS - tomorrow, I’ll have a full update on my Personal Trainer Coaching, Marketing, and Business section.  If you’re a personal trainer in San Antonio or anywhere else in the world, you aren’t going to want to miss this.  I’m going to limit the number of slots I offer so I can give the most to everyone that decides to join me, so keep your eyes here on the blog for more information!

Hey San Antonio (and beyond),

This is kind of off-topic, but I have a very close friend that asked me to post this for him.  (Email me at boyd@the-personal-trainer.com if you’re interested).

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If you’re a traveling business person and would like the assistance of an executive personal trainer, please don’t hesitate to contact me.  My duties would not only consist of regular personal training sessions while you are on travel (whether it is in a large gym or a small hotel gym), but also in arranging for healthy meals at your travel destination and personal protection services (bodyguard).  I am available for CONUS and international travel for any duration.  Rates dependent on duration of travel.

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I am really close to launching my Personal Trainer Coaching section of my website.  As I mentioned late last week, this will be a place where I will help personal trainers with business and marketing, and other often overlooked aspects of being a successful personal trainer.  Unfortunately, there aren’t many services like this available.  Many think that they can just get a certification and clients will start pouring in, but that isn’t the case.  Since most gyms do not allow independent personal trainers to perform training duties at their facilities, independent trainers now must find not only places to operate, but also ways to bring in a steady stream of clients.  I am one of the foremost experts at marketing for personal trainers, and have helped several personal trainers transform their businesses from living client to client to making an income comparable to many attorneys and doctors.

As soon as I get it at least half-way decent looking, I’ll post the link and we’ll get started on adding material - from how to get your name synonymous with health and fitness in your area (great whenever the press needs to interview someone) to eliminating most marketing costs and minimizing overhead.  I’m going to teach you how to set up effective group personal training sessions and speaking engagements to help you get the most profit per hour.  If working at home is something you’re interested in, I’ll teach you how to effectively operate an online personal training business. 

Most importantly, I’ll also share my 12 years of computer engineering experience with you to help you put your OWN website at the top of search engines like Google, Yahoo and MSN.  Why pay through the nose for it when you can do it in minimal time yourself?  I’m all about delegation, but paying $500-1000 per month is not what I think of when I think about maximizing profit. 

I’ve had so much of this information in my mind for so long - any time I start discussing it with other trainers, they’re simply amazed and always say “Boyd, you have to write a book.”  The drawback to a book is that it’s dated.  If I’m doing it real time and online, I can show you how to evolve and stay current.  Trust me, marketing for personal trainers is NOT what it was just 3 years ago and it WON’T be the same next year!!!

Remember - if you’re spending money on advertising in local periodicals such as magazines and newspapers, putting business cards at local businesses, putting out flyers or any of the “old school” marketing techniques, you are missing out, wasting time and wasting money!!!  Email me at boyd@the-personal-trainer.com if you’re interested and I’ll notify you AS SOON as I go live with the PT Coaching!

Time to go dead lift - my absolute favorite exercise!!!

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Hey San Antonio/Boerne,

If you live in Boerne and are looking for a personal trainer, drop me an email and let me know - I may have a solution for you.

Also, if you are a personal trainer and are looking for employment, a very close friend of mine is considering hiring a motivated trainer to work in his facility.  Feel free to email me your current resume and any information you may have and I’ll gladly pass it on to him.

Make today great!

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Hey all,

I’ve received a lot of feedback from the first sprint workout that I posted last week, and most people agree that it literally kicked their @$$3$!!!

Let’s get started with workout #2.  As I mentioned, these workouts will become increasingly more and more difficult every week.  I will be adding other workouts as well, but for now, here’s sprint workout #2.

As I mentioned last week, I do recommend doing this program at least 2 times per week (and not on consecutive days) if you’re integrating it with your current training program (read: put the slow stuff on the shelf unless your training for a marathon).  If this is your only form of exercise, try it three times per week.  If you haven’t sprinted in a while, it isn’t easy!!!  But the great thing is that it requires 2 things: you and space.  So there’s NO excuse.  Over the next few weeks, I’m going to mix in different distances, rest periods, interval training, and later on for more advanced trainees, I’ll throw in some bleacher workouts!

Week 2:

-40 yard dash

-50 seconds rest between sprints

-8 sprints

-60 yard dashes

-1 minute rest between sprints

- 4

Plyometric Bound Jumps (also known as Tuck Jumps).

To perform these jumps, stand in place with legs about shoulder with apart, and jump as high as you can from a shallow squat position while simultaneously tucking your upper legs/knees into your chest.  When you land, land with the knees neutral (not on locked legs) and naturally return to the squatting position.  Take a few deep breaths and repeat until you’ve completed the prescribed number of jumps.

3 sets x 10 jumps, rest 30 seconds between jumps.

Every jump should be as hard and as high as you can possibly leap.

I’ll be waiting for feedback! 

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454

Personal Trainers in San Antonio and anywhere else in the world:

I’m now offering Personal Trainer Coaching services - if you’re interested in growing your business, owning your own studio, being more efficient or just becoming a trainer and making it a hobby then contact me.  Unlike most of the guys doing this right now, I’m not going to spam you to death day in and day out with sales pitches.  I love the fitness and health industries, and if you’ve read my blog in the past, you know how I feel about sub-par personal trainers.

My rates for Personal Training coaching are extremely competitive, and my background is easily verifiable.  I receive emails and newsletters from tons of these types of services, and the funny thing is that most of them have never trained a client in their life!  I do NOT have a degree in marketing and won’t beat you to death with the “Buy or Die” theory of sales.  I’m just a normal guy that walked away from a lucrative computer programming/IT career to do something I love and have managed to become one of the top personal trainers in the United States , and now I want to help out those personal trainers that are interested in growing their business beyond their wildest dreams.  I wasn’t just a “lucky guy” - I’ve learned from trial and error and am sure that I can help you avoid some of the common pitfalls that most personal trainers make (which eventually drive them out of business).  I walked away from my IT career with a 3 month old child.  Talk about risk!!!  I’ve NEVER looked back! 

If you’re spending money on advertising and marketing, handing out flyers, putting business cards out at businesses than you are LOSING MONEY doing exactly what every other personal trainer else is doing (and you probably have NO idea that you’re wasting your time)…

I’m looking forward to working with you - email me at boyd@the-personal-trainer.com with the details of your business and where you want to take your business and we’ll go from there.  In the next few days, I’m going to create a Personal Trainer Coaching section to my website with lots of details and more tools for upcoming and veteran personal trainers alike. 

Boyd Myers - San Antonio Personal Trainer
Owner, Personal Fitness Revolution, San Antonio’s Top Personal Training Studio
16613 Huebner Road
San Antonio, TX 78248
b. (210)493-0348 cell (210)391-1454