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Friday, January 31, 2014

The courage to follow your dreams.

4 years ago I left my corporate job with benefits and retirement. It wasn't easy but I have turned the corner and have started to become successful.

Let me repeat it wasn't easy.

If I had it to do over again, would I?

In a heartbeat. If you are living each day dying inside what kind of life are you living? Are you making a difference? Are you living the life of your dreams? No.

We all have hopes and dreams and often they simply fade away. I'm hear to tell you that it does take courage to follow your dreams....

...but it takes more courage to NOT follow your dreams.

Thought you'd enjoy a "non-selfie" video for a change. I promise to get a tripod and real camera soon. 

Please like and share if you find value. Are you signed up for the Performance Elite Challenge yet? 
Rick Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion

Thursday, January 30, 2014

A ride in the rain

With this cold rain today in Central Florida I reminded of a bike ride that I took many years ago on just such a day.

I learned a valuable lesson that day about words vs action.

When know some things are going to be hard. But what happens when we come face to face with something hard? Well...

Still wearing my hat. Lame I know.

If you see value in this post go ahead and make a comment and share. Have you registered for the Performance Elite Challenge yet? You have till Tuesday! 
Rick Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion

Wednesday, January 29, 2014

Performance Elite Challenge

We are so excited to announce our 2014 Performance Elite Challenge.

In a nut-shell you get fit and win cash. Cool?

We have put together a 3 part video series to give you all the details. Take a look and learn how you can get the right things in your body and get really fit! 

Part one will tell you what supplements are part of the challenge. Check it out.

Part two we talk about the cost of the program and the details how to enroll. 

Part three of the video serious I describe how to do the fitness assessment. Please forgive the fact that I do this video on my porch. I meant to do it outside to brag about how great our weather is but low and behold it's 46 degrees and rainy. Yuck. 

My porch works. 

So... Performance Elite Challenge. 

First of all, why Advocare? 

In a nutshell, the products are work and they are safe. 

If 3X CrossFit Games Champion Rich Froning stands behind the products then that is good enough for me. Plus with our Informed Choice Products Certification Program you know what what you are putting in your body is safe. This program is 100% safe and 100% effective.

Are you ready to take you fitness to the next level?

To register for the Performance Elite Challenge you simply buy the product bundle from Advocare:

Register with us by sending an email to with the proof of purchase and your assessment score.

Cost of the challenge depends on your discount level with Advocare: (prices don't include taxes and shipping)
- Retail $232
- 20% $183
- 25% $173
- 30% $162
- A $157

The fitness assessment is a 7 minute workout where you do as many repetitions as you can (AMRAP)
- 3 sit-ups'
- 3 squats
- 3 push-ups
- 1 down and back (basketball court or 100 ft. if you don't have access to a basketball court)

Each round you add 3 to the sit-ups, squats and push-ups but you do just 1 down and back. Round 2 would be 6 each then 9 and so on. You stop and count your total repetitions at 7 minutes. Make sure to watch the video to understand the standards for the exercises!

Must purchase your bundle by Tuesday 2/4/2014.
Must do your assessment by Friday 2/7/2014.
Deadline to register is Saturday 2/8/2014.
Re-test done Monday 3/3/2014 - Friday 3/7/2014.

Grand prize of $100 is winner takes all. (In order to be eligible for the cash prize you must purchase your bundle from a distributor in the Rick and Teresa Copley organization

Let us know if you have an questions! 

Rick Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion

Monday, January 27, 2014

A little run through the woods with Your Best Fitness Coach.

Can I tell you that my favorite race management company is They put on really cool races, have neat prizes and keep the entry fees low. LOVE THEM.
I have done the Florida Challenge several times so when I saw the race come on the calendar I signed up right away. Who wouldn't want to run a 13.1 trail race? Not this guy. 

Up super early and off to Alafia River State Park.
Its not a short drive but not that long. 5:30am and on the road.

Got there early enough to snap a couple of pictures of me getting ready to run because I am goofy like that. 
I've done the race before so I knew what to expect course wise. At the start I took a picture of the course map. Yep...lots of twists and turns and sure enough it looks to be all of 13.1 miles. No major changes from years past. 
Every time I run this race I use the same strategy. I go out slow and pick people off as the race goes on. I also count how many are in front of me so that I can know how close I am to my goal.

Every year the goal is top 3 overall. Entering the trails this year I was in 9th.

Trail runs are hard on the body. At the speed we are running people are bound to fall or twist and ankle. Every year I pass people in the first few miles that have those issues. This year there were 2. 

3 miles in I was feeling good and in 7th place. 

Around mile 5 I caught and past some guy with headphones that were way to big for him and I was in 6th.

I stayed in 6th for a couple of miles until I came up a hill and found a long straight stretch of grass. To my surprise I saw 2 guys running in front of me. Yellow shirt and red shirt were 15-20 second up the course. 

As the grass straightaway continued yellow shirt stayed in front of red shirt but I got closer and closer till when we went back into the trail I was only 10 yards behind red shirt. 

At the first steep downhill I almost ran into red shirt. On the next down hill I pasted him. On the next up hills the same thing happened with yellow shirt. I passed him also and was in 3rd place around mile 8. I surged for a few minutes and found myself all alone in 3rd place running comfortably. Yellow shirt was running steady and red shirt discovered he was in over his head and fell way back.

3rd place was mine if I wanted it badly enough. 

The passing of 3rd and 4th had really hurt me. I had 5 miles to run and I was suffering quite a bit. All I needed to do was get to mile 10 to get my Pro20 and then the last few miles known as the roller coaster.

Wow was I happy to see Teresa.
This picture I think was a result of her being bored. She usually doesn't do selfies; that is my area of expertise. 

Pro20 in the body and it's off to the roller coaster. I guess I fell asleep a little bit because all of a sudden yellow shirt and some dude that I hadn't seen before caught me. 

Yeah...not going to happen. I literally sprinted for about 3 minutes and demoralized my chasers. 

I finished 3rd. 
I won this cool trophy for being the first master.
I'm not sure how accurate the splits were from my Strava. iPhones are notorious for being a bit off. Here are it the course according to my phone and the splits. 
Did you see mile 11? Why would that mile be so quick compared to 9, 10 and 12? 
So how did I do it? How did I run so well only running 10-20 miles per week? Honestly it was what I put into my body that allowed me to get so much out of my body. If you are a running and want learn how you can get the most out of you body invest 3 minutes in watching this video.

Who do you know that is a runner and wants to improve?

We can help them in 2 ways. We offer coaching and we offer nutritional supplements. My performance on Saturday proves beyond a shadow of a doubt that Advocare WORKS! 

Saturday, January 25, 2014


A mission statement is a "statement of purpose" or a person or companies "reason for existing".

That's powerful.

It's so powerful that it embarrassing that I have never really defined a mission statement for my business. Honestly I am not a fan of a fluffy, professional thought out statement with a bunch of bunch words. I am all about simplicity.

Simply yet powerful. THAT is what I believe in.
"Empower YOU to be a CHAMPION"

6 words that mean a lot.

How much more powerful can you get than the word "empower". How about the word "YOU"? Is there anyone more important than YOU. There is not.

Becoming or being a champion it the pinnacle of success in my book.
We work with people that aspire to be a champion. Posers need not apply.
We work with people that are really to do the work.
We work with people that are ready to invest time, energy, money and do whatever it takes to be a champion.

Contact me if you want to be a champion! 
Rick Copley, Fitness Guru at Your Best Fitness Coach

Friday, January 24, 2014

Yes first.

Have you ever known anyone that always seem to bring you down. These are the people that when you ask them to go to a movie they say, "It's so expensive..." or "There is nothing good out..." or "its such a long drive..."

You know who I am talking about. Doesn't it just drive you crazy? too.

Is it true that most un-successful people are like this? I think it is. I wonder if that is a coincidence. I doubt that.

You don't need to be Pollyanna or a total yes man. You don't need to blindly act in faith but you do need to change your perspective.

Let's keep it simple. Make a list what a success would mean to you before you make a list of why you shouldn't do something. That's all. Be positive!

Quick video about what it means to begin with yes....

If you find value here then please like and share. Stay tuned for tomorrow video. I am going to tell you about our mission and what it means to me. 

Rick Copley, AdvoCare Gold 3 Star, President BNI Partners for Success

Thursday, January 23, 2014


When you compete you win.

All this means is that you compete and you do your absolute best because there is something on the line. Whether its  prize, your ego, bragging rights...whatever. You compete and the best that is inside of you gets brought out.


So then why are people so scared to compete? I really don't know. I guess I am competitive by nature so it is in blood to go out there and try to be my best by being the best.

Be careful!

When you compete with people that need some personal growth they don't always take winning or losing all that well.

We play cards a lot with the kids. Sometimes one of both of the kids win or lose poorly. The fact that there is a winner and a loser makes both of them concentrate harder and do their best.

Isn't that the objective?

If you want the best results possible learn how to compete. Win you lose, when you compete you ALWAYS win.

Before I share a quick video with you I'd just like to show you the pictures that I took on my run at the Lake May Preserve this morning. The frost made it so pretty!

If you are interested in joining our running group we meet at the Reserve at 5pm on Fridays. No cost. Just a pretty run with some good people. Won't you join us?

Please comment and share if you get value from this post or this video. You can be a champion! Watch this video to learn how:

Wednesday, January 22, 2014

Another secret from the fitness guru...

Why does obesity keep going up and the health of our country keep going down? Honestly I think it is because people just aren't doing the right things.

I know, how profound.

I am going to talk about stepping outside the box today.

We all know we need to work out. We all know that we need to be consistent. But did you know that if you want to get something different you need to do something different.

Step outside the box and do something extra ordinary if you want to be extra-ordinary.

Watch this quick video to hear what I have to say about doing something a little extra to get something a little extra.

In the video I talk about recover. I talk about how when you do more with your body you need to put more into your body. You need to provide the necessary nutrients to your body so that it can change for the better. We utilize AdvoCare Post Workout Recovery and Nighttime Recovery to provide our bodies with the tools and materials that it needs to become more! 

If you know anyone that wants to get maximum results but is having trouble recovering then please share this with them. Make sure to like our Facebook page if you find value in these posts: Your Best Fitness Coach

Tuesday, January 21, 2014


The journey never ends. True there are landmarks along the way but do we every truly see the end?

What is left if we finish the journey?

Really nothing.

To many times people strive for something and don't feel contentment when they get there. The goal is reached yet we feel hollow inside because we don't have a next landmark.

I would argue that life is a series of landmarks.

Why would we travel down a dead end road? Why would we stop when you reach a goal? The road we travel is the destination. The goals we reach are the landmarks along the way. They never end. 

Take a couple of minutes to watch this quick video. If you find value can you share this with someone you think may benefit? If you want to learn more about what we do please visit our website: or our Facebook Page

Monday, January 20, 2014

Diets don't work

For the life of me I still don't know what people go on diets.

Have we not figured it out that diets don't work long term?

So why do we do the next new thing all the time? Well.... because short term most diets work.

Here is what happens. We do a diet. We restrict certain foods or do whatever the silly plan requires. We add in foods that may or may not actually be good for us (like bacon). Our systems are shocked and awed and we strip off water and muscle weight. As soon as we can no longer handle the plan for whatever reason we cheat and within minutes the muscle and water weight pile on and our bodies gain back the weight we lost and get ready for next time by adding a little more.

This is the truth.

The think it's our fault so we give up till the next new thing comes along. Yep...this is how it works.

We lose weight by supporting out systems and not depriving them. We lose weight by making long term changes and not looking for short term solutions.

Watch the video to see the 3 keys to weight loss:

If you are serious about a weight loss solution and not just a quick fix then you need to watch the video below which details the 24 Day Challenge program that we utilize to jump start peoples metabolic systems. Remember, its about support and not about depriving! 

Here are some of the results that out team members have seen: 

Check out more about the program at Advocare 24 Day Challenge.

If you find value from these blog posts please like, comment and share. We appreciate it! 

Saturday, January 18, 2014


True success come from true commitment.

This point was brought home to me on a cold (for Florida) morning in the park. 
I recorded a quick video on the spot. I wanted to show my commitment and do it outside but the wind prevented that so I did it in my car. Check out the cool hat! REMEMBER, it's Florida! 

If you got some value please like and share. We appreciate the support. Have a great day! 

Friday, January 17, 2014

Another FAQ....

As a personal trainer there are a lot of questions that seem to pop up time and time again.

In today's video I am going to answer one of the most common: "What is the best time of day to work out?"

As you probably know already I'm not much into research. I'm not much into figuring out the science and the why behind stuff. Really, most things are common sense and the "average" is just the middle of the extremes. Whats good for the goose is not good for the gander. (Bonus points if you can explain THAT!)

If you know me you also know that I tend to go against the grain and against convention wisdom.

If you want science go to Google. If you want real world strait talk WATCH this quick video...

If you found value in today's post please like, comment and share on social media. We appreciate that! 

Wednesday, January 15, 2014

Why first....

Not my words today.

I want to give you a quick and simple yet SUPER POWERFUL message.

The why comes before the how...

I hope that you got some value from this post. If you like what you see the please like comments and share. Thank you! 

Tuesday, January 14, 2014

What do we take for supplements.

I told people for the first 12 years that I was personal trainer to avoid supplements.


Ignorance. Plain and simple.

I had never taken supplements so I know nothing about them. Man...if I knew then what I know now. If would have started using Advocare a long time ago.

The following is a 3 part video serious on what supplements we suggest you use in conjunction with working out. We suggest that everyone start with the 24 Day Challenge:

With the body balanced and the fat coming off we highly suggest that people us the Advocare PErformacne Elite Line.

We start with pre-workout:

Then during workout: 

Last we talk about what to take after you work out.

If you have any further questions make sure to talk to you Advocare sponsor. If you don't have a sponsor we would gladly answer any questions that you have. 

My wife and I love the Advocare product line. Hey, if's its good enough for the fittest guy on the planet then it's good enough for us! 

Monday, January 13, 2014

Musical Chairs

Have you ever played musical chairs? I bet you have. It's fun, right?

Not that kind of musical chairs. 

Have you ever headed off to the gym and either left your kids and spouse at home?  Or maybe left the kids in "wee wellness" (watching cartoons) and the man headed off to the man cave (free weights) and the lady headed off to a class or the elliptical? 

I guarantee you know what I am talking about. the free weight area....

So...what are the kids up to to?

We know it true but what are we as parents to do?

We have a solution! 

Tonight Your Best Fitness Coach is hosting a fun event: Musical Chairs

This isn't the musical chairs that you remember from birthday parties. This is EXTREME musical chairs. This is the chairs are SPREAD OUT so you need to move your butt and get a WORKOUT all at the same time.

Do something different and join us for a FREE friends and family night. 

Impact Center at Trinity Church

890 Abrams Road, Eustis 
Monday, January 13th 5:30pm-6:15pm
All ages and abilities welcome!

Come join the fun! Free for all! 

For questions: | 352-989-6795 

Friday, January 10, 2014

FREE Race entry! Want to be a Spartan?

I remember my first mud run. I got so lost on the way there. Truth be told I didn't bother to really know where the race was and I went to the wrong part on the wrong side of town. I missed my wave start but was lucky to get into another way.

I won that race.

That was back in 2010. Since then I have gone on to compete all over Florida and and even did a road trip to win the Rugged Maniac flagship race in Massachusetts. 

I love competing in mud runs and I love sharing that experience with others. I have coached MAY people that have competed in races like Swamp Dash, Rugged Maniac, Savage Race and Tough Mudder. 

Mud runs are both fun and challenging. Getting ready for them is also challenging but very rewarding! 

I put together this blog today because I have something special to offer. On Monday, January 13th at 9pm I am going to draw a name for a FREE ENTRY to ANY Spartan Race in the United States in 2014! 

How cool is that? Check out what Spartan Race is all about:

So how can you earn yourself a FREE entry into a Spartan Race of your choice? All you need to do is:

1. Send and email to: 
2. Place the work "Spartan" in the subject line and give me your name in the body of the message.

That is it. Simple stuff! 

Please share with your friends. Who wants to race for FREE!

Check out this short video to see my office and how I display some of the hardware that I have earned over the years! 

Are you interested in getting in your BEST SHAPE EVER? Next week only (January 13th-17th) we are offering our Mud Run Training Package at a discount. If you are going to spend all that time and money why need get professional coaching! Watch for details on our Facebook page: Your Best Fitness Coach and website: