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Wednesday, February 26, 2014

The only way to lose

I know that I have done a similar message to this in the past but it is an important one so I thought I'd give you another quick message about giving up.

Don't give up.

Teresa and I are headed to Leadership School in Dallas tomorrow. Hopefully I'll still be able to get some videos out. I may have to just do it on Facebook. I likely won't have my computer with me.

Two weeks after that we are hoping on another plane and going to Cabo. Remember the message about not giving up? I followed my own advice and earned a trip to Cabo.

You see the rewards you get when you refuse to give up?

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

Tuesday, February 25, 2014

Nothing is Given, It is Earned!

This is a very important subject, in my opinion, and comes from personal experience.  Nothing is given to you, it must be earned. Whether it is losing weight, accomplishing a goal, or a new business venture.  I hear people all the time use the excuse that they can't lose weight because they don't have good genes or they weren't born skinny.  No one is born skinny or successful, it is something they have worked hard at.  We are where we are in life because of what we have done and the habits we have formed. If you want better results then you better be ready to put the work in to get it.

I personally had an experience recently where someone assumed that I am naturally skinny and that I was given what I have.  That is so far from the truth.  Anyone that lives a month in my shoes would know that I workout everyday, eat very well, and put the right stuff in my body.  Was I born this way? Absolutely not, I have worked very hard to get to where I am today. Lots of blood, sweat, and tears to show for it.

I have never publicly shown my before photo's but here it goes.  This takes a lot of courage on my part to dig these up!

That was me in 2010 and I am not proud of it. I had let myself go, I was eating junk and not working out. My a-ha moment came when I was working at a desk job and sat in the chair and I was overlapping the chair. That may not seem like a huge deal, but to me it was!  I was mortified and knew that I had to change.

So the summer of 2010 is where it all changed.  I started to engage in better eating habits.  I slowly started to weed out junk food and white breads and pasta's.  I knew I was an athlete deep down, So I tracked down Rick Copley (Who was not my husband at the time) because he had the reputation of being a great trainer and getting results. I started to workout in his fitness program.  As I started working out I watched my body start to transform.  The classes were challenging but that is exactly what I needed. I needed someone to push me and that's what he did.  6 months into my workout journey I noticed a huge change in my body. Other people were noticing my weight loss.  When I started I was a size 11 and weighed 150lbs. My goal was to be a size 5.  6 months of hard work and lots of sweat I had lost almost 20lbs and was a size 7.

Life took some turns and in 2011. I ended a long term relationship and that's when Rick and I started dating. That was also when we started using Advocare products. Little did I know, the person who helped me break that weight plateau and confidence plateau would turn  into my best friend and husband. With the help of Advocare products and my incredible trainer I soared past my goal.  It was not easy, by any means and I worked my tail off.  Today I can say I weigh 130lbs and I am a size 1. I have abs and muscle, which I have never had in my life. I feel amazing and I wouldn't trade that journey for anything. I am proud of what I have accomplished and have new goals. I continue to work hard, eat right, and it has become my job to help others do the same.  It was NEVER easy and I worked really hard. I never gave up on my dream.  That is the key, my will to succeed.

I want to encourage everyone to not give up on yourself and realize that it is NOT easy. You can have what you want in life, you just have to work hard to get it. I continue my journey everyday to try and help others achieve their fitness and weight loss goals. Remember that "Whether you think you can or think you can't, your right!"


Be honest. Have you ever wallowed in self pity because you were "defeated"?

Short story.

In 1987 I was on a cross country team that didn't qualify to compete at the state championships. I remember the hurt be so strong that I vowed EVER to be in that situation again.

Two years later not only did we qualify for the state championships be we went to that meet and we beat EVERY OTHER TEAM to be crowned state champions.

That was 1989. We did it again in 1990.

What if the "defeat" that we suffered put an end to our ambitions?

Watch the short video about to see a little more about my perceptive on defeat.

I 100% believe with all my heart that defeat in life is more important than victory. Defeat drives us. The fear of defeat drives us. Defeat educates us.

Just remember that when you are defeated in something it is just a landmark on the journey. Learn and grow and you win no matter what.

If you are local to Central Florida please join us for our Advocare Nutritional Mixer. Our CHAMPION friend Delaney Foster is going to share her story of weight loss as a stay at home more of 6 kids. She has a fantastic story. Come on by our home tonight at 7pm to learn more. There might just be something here for you.

Our address is 2481 Plumadore Dr, Grand Island. Let me know if you want to learn more about how we change lives!


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

Monday, February 24, 2014


A quick health and fitness tip for the day.

There is nothing better then getting outside for some fresh air.


If you want to not only be healthy and fit but also HAPPY and content well then watch the about video!

If you are interested in learning how you too can help others succeed, like we do the there may be a way. First of all check out out friends Brittany and Mike.

If you have a desire to EITHER lose the weight like these two OR help others do that and earn income then there are are two options that we have for you to learn more.

OPTION #1: If you are local to Central Florida.
Nutritional Mixer at the Copley's
7pm, February 25th, 2014
2841 Plumadore Dr, Grand Island
RSVP: 352-989-6795 or 

OPTION #2: If you are not local or can't make it Tuesday night. Watch....

We hope that you get value from our daily message. If you do please pay it forward by sharing with the people that you think may also see value. 

I'm sure they will appreciate it and so will we! 

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

Saturday, February 22, 2014

A run in the park.

Recorded a quick video today in the middle (or more towards the end) of my run in Sabal Bluff Preserve this morning. It was a muggy morning but perfect in my eyes for a little trail run .

The majority of people don't realize that these hidden park gems are out there.

Now a couple of questions you may have.

Some people ask, are they safe?
Obviously it varies from park to park, and place to place. Central Park in NYC is not a good place to be at night. Sabal Bluff in Leesburg on a Saturday morning? Unless you count the alligator that I saw in the water I didn't see another soul.

If safely is a concern for you then find a partner. The reality is that there really is no "safe" place for anyone. The other reality is that you are probably 100 times more likely to get hurt on the drive over then have any issues with wildlife or wild people. Your comfort level is your comfort level.

Again, run with a partner. 

There are a lot of great places online to find group. Find a group on Facebook or go to and find some groups to hook up with.

How do I find a local trail to run on? Here are some of my favorites:
Emeralda Marsh, Lisbon 

Lake May Reserve, Eustis 
Hidden Waters Preserve, Eustis
Want to know a secret?

Do you own a Smart phone or perhaps have a computer?

Go to the website or get the "Strava" app on your iPhone or Andriod. 

On your phone you are going to click "more" at the bottom of your screen then "segment explore". This is going to show you where people have created "segments". In other works: PLACES TO RUN! Some are road hills and neighborhood loops but it doesn't take a lot of work to find the trails. (think squiggly lines where there are no roads!)

Most of the loops where I love were set up by me. Whenever I go anywhere I get out my Strava to figure out where to go.

It's a GREAT resource. 

Our next group 24 Day Challenge is starting next week. The winners from last time were:

1. Michele - lost 19% of her body fat
2. Mike - lost 16.8% of his body fat
3. Kim - lost 14.3% of her body fat 
To learn more about the 24 Day Challenge check out this quick video....
Hope you have a great day!

Yours in fitness,

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

Friday, February 21, 2014

How we quit

Real quick today.

Just wanted to give you an illustration of how people go about quitting an exercise program. Watch the 2 minute video to see exactly how people take their ball and go home.

The sad reality is that such a small percentage of people succeed ling term. Who does succeed?

The people that succeed are the ones that take responsibility, don't make excuses and stop blaming everyone else for their own shortcomings.

Hope you got some value from my message today. Please like, comment and share if you may know someone that needs to hear this message.

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

Thursday, February 20, 2014


"People throw rocks at things that shine." - Taylor Swift

This thought came into my head yesterday as I was reading a friends Facebook post.

She has lost a some weight and was feeling good enough about it to boldly post some before and after pictures. She looked great and should be proud but yet someone had to throw rocks...

It's a sad fact but people are going to try to drag you down because of jealousy and low self worth.

People will throw rocks at you as you become happy and successful. It's not you. It's them. Don't let the rock throwers win.
You see MOST PEOPLE accept the excuses that they come up with. Most people have the ability to blame the world for their own short comings. Most people are going to try to hold you back from being great.

It's lonely on the extra mile.

The rocks hurt. 

Do you want to be average....which is broke, busted, discussed and out of shape?

Or do you want to be more? Do you want to love a life a freedom? Do you want to wake up everyday feeling like a million dollars like I feel?

The choice is yours. Are you scared of a few rocks?

If you are interested in learning more about how to get healthy and maybe earn some extra income along the way and you are local to Central Florida please join us tonight at the Lady Lake CrossFit gym. Teresa and I are going to be special guest at an Advocare Nutritional Mixer...

If you are not local to Central Florida or are busy tonight but want to learn more about how to get people to throw rocks at you then check out this quick video about what we do. It may not be for you but what it it is....

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

Wednesday, February 19, 2014


Belief in yourself is 100% necessary and it is a choice that you have.

What about belief in others? Same thing.

You choose to believe in other people. Do you think that someone will have a better shot at success if YOU have believe in he or she. Indeed.

Our good friends Ashley and Trent were working last night to hit a bar in their Advocare business. Here is the photo that Ashley saw of her Facebook wall:

Goofy and tacky. Yes. 

But do you think that it got the point across? Indeed.

My message today is simple. Believe in other people....

It will enrich your life. I promise. 

Yours in fitness,

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

Tuesday, February 18, 2014

Does it get easier?

So you are starting a workout program.

It is hard. You are tired and sore.

The question on your mind is this: As I get more fit and stronger are the workouts going to get easier? In a word: No.

You will recover better, feel better and, course, look better but the time you spend working our will not get easier and, as a matter of fact, it will get harder.

The workouts may always be hard but the REWARDS? Well... those are priceless.

Do you want to learn how to get healthy and put the right things in your body?

If so then please join us for a Nutritional Mixer at our home in Grand Island TONIGHT, Tuesday, February 18th 7-8pm. We are going to talk about the 24 Day Challenge and the other programs that Advocare offers. 

Rick and Teresa's House2481 Plumadore DriveGrand Island, FL

Want to learn more but are not local to Central Florida? Check out this video:

Let us know if you have any questions!

Yours in fitness,

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

Monday, February 17, 2014


Going to talk about freedom for a few minutes today.

I heard a guy on a team call last night talk about having the freedom to volunteer at his kids school 7 times this year.

7 times.

How many days have you volunteered at your kids school?

It's something to think about. The question to ask is why? Well...for most of us it's because we have a job and we have obligations.... places we HAVE TO be.

Here is a quick video to share with you a story about freedom from my life. It's powerful.

It is our mission to EMPOWER you to be a champion. This could mean a lot of things. One way that we empower people to be champion is with the Advocare opportunity that we have taken advantage of.

It may not be for you...but what if it is?

If freedom is something that you like the sound of...

You know, working your own hours and writing your own pay check then maybe you should take a look at the Advocare opportunity and think about joining our team.

It may not be for you which is cool. But what do you have to lose if you take a look?

I am doing a quick webinar tonight at 9pm EST to talk about what Advocare really is. 

Will you join us to see if there is something there for you?

Introduction to Advocare Webinar9pm EST, Monday, February 17th, 559-726-1000 code 342621

No sign in. Just watch on the computer and listen on your phone. 

Let me know if you have any questions!

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

Sunday, February 16, 2014

MASSIVE value tonight at 8pm!

Before I share my quick video on location at a 5k this morning I want to remind you about our HUGE webinar that we are doing tonight.

This is the first time that we have offered something like this and it is chopped fun of awesome content. You will learn how to rock that beach body this year like no year ever!

This morning was an absolutely beautiful morning for a 5k road race. It was like 48 degrees with little to no wind. I managed to win the masters division. Sometimes it pays to get old! 
Here is the video that we did.

Have a great Sunday and see you tonight on the webinar! 

Yours in fitness,

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

Saturday, February 15, 2014

Take 100% responsibility!

One of my favorite books of all time is Jack Canfield's "The Success Principles". LOVE, love, LOVE that book!

Why would the first principle be to "Take 100% Responsibility for your life"?

Because it is the most important. 

Do you want to take 100% responcibility for how you look on the beach? Of course you do. Do you want to look like this...

Or will you look like this...

The choice really is yours. If you want to be the sexy one at the beach or perhaps you want to not feel embarrassed in that 2 top then we have an option for you.

Yeah... and it's totally free and could change your life.

If you are interested in learning hte secrets to a flat belly then check out our webinar on Sunday at 8pm EST. Details below. No sign in. No obligation. No cost. The only thing you have to lose is your belly.

We hope that you can join us!

Yours in fitness,

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

Friday, February 14, 2014

What is underneath?

Do you want to know what your belly looks like under the skin and the fat?

Yep. Pretty much looks the same for everybody. 

Then why do some people "have abs" and some people do not? 

I have always had a 6 pack. Why? Well, I have dedicated my life to being fit and healthy. If you don't have a 6 pack is it too late? ABSOLUTELY not. 

It will take some work and the hardest thing is going to be to reprogram your mind to understand the right way and the not the way they tell you on the glossy magazines. 

If you want to be part of the most epic training on how to get that 6 pack you always wanted please join us for our FREE webinar Sunday night.

10 Secrets to a Flat Belly8pm, EST Sunday, Febraury 16th, 2014 Webinar: 559-726-1000 code 342621

Yours in Fitness,

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

Thursday, February 13, 2014

10% genetics

I'm not sure where I heard that but I am pretty sure that it is accurate. The way your body looks is about 10% genetics. The other 90% is up to you.

For the next 3 days we are going to focus on the abs.

Who doesn't want a 6 pack?

Most of us do but most of us don't have 6 pack abs. Why is that? Well.... I don't know really. But I can tell you that if 10% is genetics that means that the other 90% is all about lifestyle choices.

Quick video today on how to get abs.

We have never done this before but it is time. We are going to offer a CONTENT PACKED webinar that is totally free and open to the public.

"The 10 Secrets to a flat belly" 

This webinar is my gift to you. It is free with no sign up or sign in. Just get in front of your computer and dial in on your phone for sound. It's all about value and there is going to be a TON of value in this webinar.

To watch:
To listen: 559-726-1000 code 342621

Wednesday, February 12, 2014

Your life....your story.

I saw this picture on Facebook this morning and it was like getting hit with a 2X4 right between the eyes.

I was sitting at the local park this morning and I decided to shoot a quick video talking about what this means to me. It's a pretty powerful message. Here is the 2 minute video. 

It's truly astounding to me how much people think that the world needs to take care of them. It's always someone else fault. The world did them wrong or the world is out to get them. I guess it's just human nature to look for a "reason" for everything. 

Really it's less of a "reason" and more of a way to make excuses and place blame.

I truly believe that. 

If you want to take control of your health and you a truly committed then we can find provide a solution for you. You must be committed though, No wishy washy decision. Be firm and we will help you.

Mark off 8:00pm EST for a ground breaking webinar that we are hosting. We are going to reveal the "secret" to having sexy beach abs. Tons of value in this FREE webinar. Look for the details later in the week.

This is going to be huge! Stay tuned!

If your goal is weight loss then the 24 Day Challenge may be for you. Here is what the 24 Day Challenge is. Is this program for you? If it is you can order here:  

Do you find value here of do you know someone close to you that could use some health solutions? If so then please share this post. Thank you!

Your in fitness,

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

Tuesday, February 11, 2014

Amazing resource

I say it time and time again. Your results are more about the way you think then anything else. You have to think before you act, right? All successful actions are first decisions made with passion and conviction.


Check out my quick video as an introduction to the resource that follows.

The health care...ahem..."sick" care industry is not going to save you. Make the choice then get into action. Want to learn more about why we supplement our selves and why it is 100% necessary then check out this website:

The guy who put this together is named Mark McCoy. He is a stud when it comes to nutrition and education. He is a total stud and has an amazing story. 

If you click "health and nutrition" then watch the 30 minute "Health seminar" you are going to be BLOWN AWAY by what he has to say. Really. Conventional wisdom is out the window.

Think about it. All the science and marketing that we have and obesity rates continue to go up.

Is there money to be made in the "diet" and "sick care" industry?

You decide. 

You owe it to yourself to watch the 30 minute video. I saw it live last night and I have watched the video several times and each time I see it I say, "WOW". Just wow. 

I hope you got value from this. If you go the site and are interested in trying some Adovocare products then enter the number "09073310" when it asks for "distributor ID. 

Rock on my friends. 
Rick Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion

Monday, February 10, 2014

Workouts can be fun!

Why do anything long term if you don't get something out of it?

Seriously. Is there anything that you are willing to do day in and day out that you will continue to do day in and day out that doesn't give you some sort of reward. Negative.

It's kind of like prison.

Who wants to go to prison.

Quick video today. Please excuse the voice and the weird dog. I am sick and craves attention. Makes for a fun video!

If you are local to central Florida we are doing a fun and FREE workout tonight. It's a team challenge!

I know, you are still stuck on the fun and free part. Do those two words go together? Yes they do!

Workout/event/kickin' fun time is at 5:30pm at the Impact Center at Trinity Church in Eustis. The gymnasium is in the back. Won't you join us?

Do you find value here? If so then we would appreciate if you like, comment and share. Thank you and look for our webinar on how to acquire the six pack of your dream. It's coming...

Oh yeah. I almost forgot. Did you miss the conference call about our weight loss/plateau busting program called the 24 Day Challenge. Below are the details for the recording. It is just 26 minutes and there are a total of 8 voices on the call including a guy that has lost 115 lbs! UN-REAL!

559.726.1099 code 342621 ref#33
Just 26 minutes. No sign in required!
Yours in fitness,
Rick Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion

Sunday, February 9, 2014

Begin with the end in mind

I am a big fan of Stephen Covey.

Habit number 2 in his classic "The 7 Habits of Highly Effective People" is "Begin with the end in mind".

Watch this quick video to see how I relate that principle to being healthy and fit.

In the video I mention a very important free conference call that I am doing tonight. It's only 30 minutes and I am going to talk about the weight loss program that we do to help serious people lose serious weight. Detail are below. Please like and share if you find value here!

Hope you can dial in!

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

The Secret to a flat belly!

You CAN have a flat belly and you CAN achieve abs after children.  What's the secret?  Really, there is no secret.  Abs are not made from doing 1,000 crunches every day. Abs are made in the kitchen!


Everyone has abs but its whether you can see them or not.  The key to see them is to lose body fat.  There is no such thing as spot reduction. You can not pick and choose where you lose fat. You lose fat with proper nutrition and exercise.  

So how do we start the process?  

Let's start in the kitchen.  Use a journal and document everything you are eating.  You may be shocked at what you see after a few days.  You should cut out excess sugar, anything with white flour, soda, juices, fast food, fried foods, dairy, and excess fat.  Stick with lean meats, vegetables, whole grains, and good fats.  Here is a great start!

I guarantee you If you eliminate soda, fast food, regular milk, white flour, and fried foods you will see a huge difference.  You do not have to give up everything you like either. Here are some great swaps:

Whole/Skim Milk- Use Almond or Rice Milk Instead.
We are taught as kids that we need to drink milk.  That is wrong. Yes we need calcium but not from regular milk.  Most milk these days are extracted from cows that are kept producing milk with the help of hormones. Cow's milk is pasteurized, a process that kills the bacteria present up to that point; what most of us forget is that all those dead bacteria are still floating in the milk. New live bacteria continue to proliferate shortly afterwards. Pasteurization also destroys up to 50 percent of the vitamin C present in the milk. Homogenization breaks up the milk fat globules so that the fat mixes throughout; this process has been associated with hardening of the arteries, a problem that in some cases begins at birth. The addition of vitamins A and D can cause the problems associated with hypervitaminosis; it is well known that these two fat soluble vitamins produce toxic reactions when used in excess. In fact, vitamin D promotes calcification and in milk it may cause serious damage to the kidneys. There have been hundreds of scientific papers showing the damaging effects of added vitamin D; among these effects are kidney stones and urinary calculi, hypercholesterolemia, and damage to the eyes. So now, do you really want to drink cows milk or give it to your children??

White Bread, White Rice, White Pasta- Use Whole Wheat Bread, Ezekial Bread, Brown Rice, or Whole Wheat Pasta Instead.
White flour is the most nutritionally useless and harmful staple that us in the western world consume each day.  It’s in everything from bread and baked goods to packaged foods and snacks and our bodies become ‘addicted’ to it because of the quick sugar fix and spike in blood sugar it gives us. . It has no fiber so it makes you constipated (can’t poop) and doesn't keep you feeling full for as long as whole grains so it will make you gain weight especially around your tummy. 

White Potatoes- Use Sweet Potatoes instead.
Cookies, Cakes, Candy- Eat Fruits instead.
Limit processed food and eating out- Use fresh non-boxed foods.

Remember we are not restricting meals,  We are eating 5 to 6 small meals per day and not allowing our body to get hungry. Here is an average day:

Exercise is important as well. Like I said before crunches won't give you abs. Don't waste your time.  Here is what will. Consider how many days you are working out now.  If you are doing 3 days per week, up it to 5. Change your workouts as well.  Going to the gym and using machines won't give you abs either.  You need to do a combination of short high intensity workouts, longer low intensity workouts, and weight training.  

Here are some ideas:

Other things like running, intervals, sprints, and weight training will get you there!
Remember its a combination of exercises.  Don't let your body get used to doing one thing. 

So, it is possible to get abs even after having kids.  Hard work and dedication will get you there!

I believe in you! Go out and do it!

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