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Monday, June 30, 2014

10 Tips to Raising Healthy Kids

If you are a parent you have agonized over this in one way of another.

Some of you struggle because your kids are gaining weight or they are lazy and don't want to do anything or they just don't seem to care about their health.

Sometimes our kids are great but we see their friends struggle with obesity and making bad choices. Either way, do you want to know how to raise healthy kids?

Today's blog is going to give you 10 tips that I believe will help you to empower you children to be their best and to be healthy and grow up to be be healthy.

TIP #1: Model what you want them to do. I am sorry but if you are overweight and never workout then how do you expect your kids to develop good habits? If you smoke, eat fast food, and drink soda then why is the blue hell do you think that your kids are going to be healthy.

This is BY FAR the most important thing. Have you ever seen those shows on TV where the kids are "out of control" and some expert comes in to "fix the kids"? That's right. They fix the parents first.

If you have an expectation that your kids are going to live a healthy lifestyle then you need to live a healthy lifestyle. You need to workout everyday and eat good foods. You need to have a positive attitude and have gratitude. You need to do what you expect your kids to do. Period.

TIP #2: Do activities that involve some sort of movement. Though a ball around. Play football. Bouncy gyms are cool. Rock climbing. Hiking. Biking. Long walks. There are a lot of different things that you can do as a family that involve you moving your butts. If you have a weekend activities of going to the movie theater or going our for pizza then how are you teaching your kids to be active? Thank about it.

My wife always says about our dog, "A tired dog is a happy dog." Kids are the same way. If you are not doing things to make your kids tired then you are not raising healthy kids. I know. I just compared kids to dogs. If the shoe fits....

TIP #3: ENCOURAGE them to play sports. Notice the wording there. ENCOURAGE. I didn't use the work MAKE or FORCE or sign them up. If you make a kids do something that he or she doesn't want to do it is going to teach them to hate sports. TRUST ME.

I do think that there are better ways to make your kids do sports. I think the best way to to tell them this, "You are at the age now that you should do a sport. Which would you rather do: soccer, baseball or flag football?" Kids love to make decisions. Let them.

TIP #4: Participate in heir activities WITH them. If they play baseball then throw with them. If they play soccer get them a net and kick a ball with them. Whatever they choose for an activity then YOU need to help them to improve and do their best.

PLEASE UNDERSTAND ME. Do not EVER try to out coach the coach or undermine the coach. We see that in little league all the time. You know what I mean. The parent that is telling the kid what to do during the game or teaching them different things then the coach does. Drives me nuts. Don't be that parent.

TIP #5: Always encourage them to do their best and find the good in everything they do. You can do this in so many ways. If you are rock climbing point out their great first move if they don;t make it to the top. If they play little league tell them that their positioning in the field was perfect even if they make an error. You need to teach your children that sports and activities are a positive experience.

Don't try to re-live your youth through them. Don't make it about being the best. Make it about then being better and being the best they can be.

My step-sons Justin and Dallas both play little league. To be frank, they aren't very good. Each game we go to we cheer for them as they come to the plate, congratulate and encourage them no matter the outcome of the at bat and tell them they did great on the way home. That is how you teach your kids to enjoy sports.

TIP #6: Limit TV and video game time. There is no right or wrong way to do this. Some parents will say that you can have a certain amount of time. Let's say 1 hour of each during the week and 2 hours of each on the weekend. You can empower them to choose the times! You can also have "no TV or video game" blocks of time. It's up to you but it is a good idea to not give kids unlimited time in front of the boob tube.

TIP #7: Pay your kids to workout. I know. Totally and completely crazy. I know a guy that paid his daughter to do a sport in COLLEGE. That's a little extreme. Let me explain what I mean.

You pay your kids to do choirs? Why not pay them to exercise? If a lap around the neighborhood is a mile then tell that you will give them 50 cents to do a lap. Do you want that new video game or not? You can also trade exercise for TV time. Don't get excessive with this but it can help to teach your kids that exercise has VALUE.

Caveat. Don't ever use exercise as punishment. I've seen people do this and I don't think it is a good idea. It teaches kids to dislike exercise and fitness.

TIP #8: Feed your kids properly. We have rule in our house. No soda comes through out front door. If we don't put crap into their bodies then they won't feel like a crap. We also will NOT enter a fast food restaurant. Remember tip #1, model good behavior? They will do what we do.

How do you eat? Are you drinking beer and eating chips all day on a Sunday telling your kids, "Get outside, get some exercise!" That is not good parenting. It's called being a hypocrite.

Empower your kids to make a healthy choices. "Do you want grapes or a banana for your snack? ....But mom...I want chips! ....Have fun being hungry Johnny!"

TIP #9: Do not ever belittle or make fun of your fat kids. This is especially true if you have more than one kid and one of them is healthy and one or more is not so much.

Have you ever seen a parent talk about their kids and say, "He's still got his baby fat..... look at his little gut, how cute.... I hope he grow get's taller...."

This is dis-empowering and cruel. Accept your kids for what they are but you must want more for them. When you try to shame your kids into losing weight you simply push them into depression and guilt. Kids don't know what to do.

By the way, saying things like, "Yeah...she's heavy just like her mom." or "He has his dad's belly" is narcissistic and cruel. You need to accept that your child is a reflection of you and you need to take responsibility for their health. Stop making excuses for them and take responsibility.

TIP #10: Talk to your kids about the importance of health. Be real with them. Show them examples of healthy people and how it feels to be healthy. Hopefully you are already very healthy and you can show them what that is like. Are you vibrant and energetic? They may scowl at you but they notice. Does your neighbor go running everyday and look healthy. Point that out to them.

You want to help your kids create an abundance mindset. In other words you want them to understand that we can all be healthy and feel good. We want kids to know what they can choose which path to go. We want them to know that we have faith in them and that they can be healthy and vibrant. Focus on what they can be and not what they shouldn't be.

Always encourage them to be more and don't encourage them to "not be less".

The last thing I will say really isn't a "tip". It's more like a mulligan.

Not all kids are going to respond positively to all this. It's a sad fact of life but it is true. In the end all we can do is our best and as our kids grow they will get more and more independent and they will be able to make their own choices; we can't make them do anything. We have to accept this and try anyway.

Not all kids are going to want to be athletic and fit and that's OK.

Don't beat yourself up. If you model the correct behaviors and you create for them an environment to succeed then you have done your job. In the end that is what matters.

The question to ask yourself is this: Are you the person that you want your kids to become? I certainly hope so because they will become you. I hope, for your sake, you want them to be just like you.

Are you looking for a place to workout? Are you local to Central Florida? If you are then how about giving ASM Fitness in Eustis a try. If your child is 13 or older they can workout with you!

If you want to check it out just come by one of our classes. Here is out schedule:

Monday - Friday 6am and 6pm
Monday, Wednesday, Friday noon
Monday - Thursday 5:30pm
Tuesday and Thursday 10am.

We have time for everybody. Most workouts are 30-60 minutes and are different all the time. No heavy weights and no machines. It's all functional fitness! Call or email me with questions!

Today is the last day to sign up for our 30 Day Clean Eating Challenge. If you are ready to register then CLICK HERE.

To your success!

Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Friday, June 27, 2014

5 habits of people with hot bodies

Before I share these habits there has to be a caveat.

What are hot bodies?

I'm not talking about high school kids here. I'm not talking about young people who are genetically gifted with hot bodies. There is nothing you can do about that.

I'm also not talking about the photoshopped anorexic looking models you see in the glossy magazines. That really isn't attainable.

I'm talking about the hotties you see at the beach or at the gym that also look healthy and vibrant.

I'm talking about the people that you see that are normal people but just look damn good when they are showing a lot of skin.

How do they do it?

HABIT #1: They LIMIT intake of fluids that are not water. This means several things. It's doesn't mean they "don't drink" or they "don't have soda". This is not the case often times. Fit people will drink alcohol and an occasional soda. They key is that at night out at the bars is once a month or so and they limit themselves to a drink or two. They may also have an occasional soda but not a six-pack of Coke per day.

PLEASE notice the difference here. I am not saying that is order to be hot looking you need to RESTRICT yourself 100%. What I am saying is that you be hot you need to drink drink mostly water. You won't see the hot body from the beach in the supermarket buying two leaders of Dr. Pepper. It's just not going to happen.

HABIT #2: They have working out as a priority. What does this mean? This means that the hot bodies at the beach just plain workout harder and more consistently than those that don't have the hot bodies. This is 100% truth. The hot bodied people are the ones that FIRST hit the gym then go to the beach. These are the people that ALWAYS have a gym membership and not just in January. It may seem like common sense that to have a hot body you need to work out. Believe me, it is that simple.

To me it's the mindset that matters. The mindset and the focus come first. Once you have it then you get the hot body. It's not other way around. People have hot bodies because they work out constantly. It's not the other way around.

HABIT #3: People that have hot bodies understand that FADS are simply fads and they don't jump from thing to thing. This is a tough one. Some super hot looking people are doing "fad" type of diets and programs. Truth is though that they are doing those things as a way to progress and a way to improve. The hot bodies of the world don't go from flabby to a hottie by the latest and greatest "move at the gym" or "weight loss pill" or "grape cleanse diet".

The hot people at the beach stick to the simple principles of fitness as their foundation. They understand that there are lot's of ways to get fit but no new, latest and greatest breakthrough, alone is going to work long term.

HABIT #4: The people with the hottest bodies worry less about the silly drama that goes on in other lives and focus instead on the good of the world. This is another generalization but is it true in most cases. Stress causes you to gain weight. We all know that. Stress is also perception. Different forms of stress are different levels of stress for most people.

Have you ever seen people on Facebook that say, "I am sick of all the drama on Facebook". Have you also noticed that those people are the ones CAUSING all the drama? I have 1647 friends on Facebook. Guess how much drama I have on my Facebook? Not one bit. Hmmm.... I also look pretty good at the beach.

Coincidence? I think not.

HABIT #5: We don't play the blame game. Those of us with hot beach bodies do the following things and we do them well: We don't MAKE EXCUSES, we TAKE RESPONSIBILITY and we don't BLAME other people for out lot in life.

This is the most important habit. This is the one that makes all the other ones possible. The hotties of the world have figured out that they need to make the right choices. They have figured out that it is their choice to be hot at the beach and to look damn fine in the gym in a tank top. The people with the sexy bodies have drawn a line in the sand and said THIS IS MY BODY. I will mold it the way that I want to mold it. My body is my responsibility and no one else is going to make my body look bad or make my body look good.

It is my choice.

I hope this all makes sense. I'm sure that it wasn't that you were expecting. The glossy magazine and the infomercials and the personal trainer at the gym and your local "latest and greatest program" instructor will tell you that they have the answer and they this is the way to get a hot body.

In reality it's not up to all that external stuff. It's up to you to choice to have the right habits. It's up to you to act with a sense of purpose. It's up to you to create the body that you want. Those that strut by at the beach looking HOT are that way because they made the decision to do it.

Have you made the decision to look hot this summer? Are you ready to redefine the way that you eat? If so then you owe it to yourself to take a look at our "30 Day Clean Eating Challenge".

This is a way to turn yourself into the hottie that want to be. It's up to you though. To learn more about hte program (which begins next week and slots are going fast!):

Here is the direct link to register for this phenomenal program.

Did you get value out of today's post? If so then I'm sure that you know people that will also get value. If you could share with them we would really appreciate it!

To your success!

Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Thursday, June 26, 2014

Train Wreck

I remember the first time I heard the term "train wreck" as it relates to fitness.

The year was 1998 and I was just getting my feet wet working with a company called Fitness Management Systems. We traveled around the Boston area doing "heath fairs".

One day we were doing blood pressure checks and I remember vividly a guy who had a crazy high reading. It was something like 195 over 110. This dude was over-weight, had bad knee issues and obviously his blood pressure was sky high.

He was a train wreck.

It's not a scientific or clinical term. It's simply a label for someone. Right or wrong it just is what it is.

How does one become a train wreck? Can it be fixed?

The essence of a train wreck is that it really can't be fixed. Well... it CAN but it is going to take a massive under taking an a lot of time.

Most people that fall into this category are older and have never committed to an all out effort to change. You can fix a train wreck in the real world but it takes cranes and a lot effort.

Someone become a train wreck when physical problems start to mount and one causes the other.

Lack of actively and poor diet causes weight gain. Weight gain causes health issues like diabetes, high blood pressure and knee programs. This leads to more lack of activity and medication which causes more issues. You can't exercise so you are unhappy. This leads to more weight gain and more health issues.

You get the point.

I bring this point up for a reason today.

I want to share a story with you.

A few months ago Teresa and I sat down with her aunt. This is T's mom's sister. She lives local and she has always "struggled" with her weight. She was in her late 60's.

I say "was" because she passed away on Tuesday.

She was a "train wreck".

She had many health issues. When we talked to her she did the Advocare Herbal Cleanse and lost 8 lbs in the 10 days. She decided not to continue to do the rest of the 24 Day Challenge. I don't know if it would have made a difference or not. In the end she died and it is very sad.

People should live past their late 60's.

How does someone get to the point where you don't seem to have any control and more? Gosh, I just don't know.

I have seen so many people over the years that have been in that situation that it is truly sad. I wish there was an answer but there is not.

Sorry for the sadness in today's post. Life isn't always wine and roses. Sometimes there is bad news out there.

So what can you do?

Don't be a train wreck. Don't EVER let yourself get to that point that things start spiraling out of control. Be a leader for the ones you love. Put the right things in your body, the right thoughts in your head and move the legs that God gave you. 

People don't just wake up as "train wrecks". It always starts with a few pounds here and few pounds there. It's always an injury or sickness that get's people sidetracked. It always starts somewhere and the bad things gain momentum.

Don't accept that. Get off your ass and do something each and everyday. If you are already in a bad place change one thing today. Tomorrow change another thing...and the day after that... and the day after that....

I am sad for Teresa's mom losing a sister. I know it has strengthened her resolve to stay healthy for her grand kids for years to come.

I hope that your resolve is strengthen as well. I hope that you see that it is easier to do it TODAY because tomorrow may be to late.

Now get out and make that decision to change your life for the better. You can do it. You are a champion!

Part of your health journey should be supplementation.  I believe wholeheartedly that you need to supplement your healthy diet with micro-nutrition that helps all your food intake work the right way.

We love and trust the Advocare line of supplements.

If you want to learn more I am hosting a free conference call tonight (Thursday, June 26th). Will you join us?

Advocare Product Training Conference Call
Thursday, June 26th 9pm EST
559-726-1000 code 342621
No sign in. Just dial in and listen.
Q&A at the end! 

To your success!

Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Wednesday, June 25, 2014

30 Day Clean Eating Challenge - August

The 30 Day Clean Eating Challenge is back for August.

Check out what some of the July participants had to say...

"So in the last two weeks I've dropped 4lbs with this clean eating plan! Our workouts are very sporadic cause of work and family plans so this clean eating has helped! And there's no starving or going hungry at any time!!! Thanks Teresa Copley!" - Brad 

"I'm loving it too Teresa. I've dropped 6 lbs in the last 3 weeks and I'm not starving myself. Thank you for organizing the challenge. It's been great!" - Nikki

"Happiness is fitting back in to the shorts you couldn't wear last week!! #cleaneacting #goodbye7lbs" - Angela 

Can I tell you that I can't believe how hard Teresa and worked on this program. For what you will pay the amount of value that you are going to get is absolutely our of this world.

I can't believe how much you will get for just $45.

Our goal with this program is to challenge and empower you. When you do something because it is "easy" what do you really get in the end? Not much. In the end you are left empty. You didn't work for it so you weren't challenge. You weren't challenges so you didn't develop new habits and you didn't grow.

This program will help you change you habits and change the way you nourish yourself.

Here is what you are going to get for just $45
  • 30 days of done for you meal plans.
  • Shopping lists. 
  • Accountability (via a private Facebook group) with the coaches and the other participants in the program.
  • Coaching from fitness and nutrition experts Rick and Teresa Copley.
The meal plans are amazing and Teresa has worked so hard to put together a variety of foods that you will enjoy and your body will thank you for.

So what happens after the 30 days are up?

To me this is the best part. 

Not only will you feel better from having eaten clean for 30 days but now you will be empowered to make changes. You will have the meal plans and the shopping lists. You can do this program again and again. 

I know this program is going to change some lives.

Here are some common questions and the answers:

What about allergies? There are a variety of meals that you can mix and match. Don't have what you can't have!

I am a picky eater. Will this work for me? Like the other question, there is a variety of food. If you will only eat crappy food then this program may not be for you. You are going to need to make some changes!

My husband and wife want to do it together. Do I have to pay for both of us? The $45 is per household. Pay once.

Do I have to use the Advocare supplements? No. Not a requirement of the program. 

Will using Advocare supplements help me get better results? Yes. 

Will the grocery's be expensive? I you have to ask that question then you REALLY need this program. Will it be more expensive to buy fruits and vegetables then Roman Noodles and Fruit Loops? Yes. If cost is the issue ask yourself how much it will cost to be in the hospital for a week. If you can't afford the groceries you can't afford not to do this program. Check out this blog post I did about eating healthy on a budget:

What if I don't have time to prepare all the food? Make the time. That is an excuse and you know it. 

If you have any other specific questions PLEASE email or call Teresa or myself. Here are our personal cell numbers and email address:

Teresa 352-272-2034 
Rick 352-989-6795 

You will pay $45 for a night out to dinner. You will pay twice that per person at the theme parks. You will pay $45 and more for a pare of shoes. 

Why not pay $45 to change your life and LEARN how to eat. You could change your life and the lives of your whole family. 

Let's do this....CLICK HERE TO REGISTER. Space is limited! 

You are a champion!

Rick Copley | Your Best Fitness Coach  | "Empowering YOU to be a champion" 

Tuesday, June 24, 2014


I did something completely out of character while we were away on vacation.

Yes, I took a group exercise class.

Clearly not my thing but it was BodyPump so at least it was a little like what I am used to. I always tell people to do something different so I figured I'd follow my owe advice.

It was a valuable lesson for me. 

I admit that I am a fitness dork. I don't just workout. I think about the workout. I don't mean that I think about the actually movements. I mean that I think about what others are thinking and why I am doing what I am doing.

Strange but true.

I really feel that I look at things from a pretty unbiased perspective.

Really. I look at a workout from the perspective of not only what results I am others are getting but I also think about the workout from a "would I do that regularly" perspective and a "why would I do that regularly" perspective.

Who is still with me?

So I took BodyPump. If you want to know what the class entails CLICK HERE for a great description.

First off, I want to say that the instructor was awesome. She had amazing energy, was knowledgeable and she clearly enjoyed teaching the class.

Trust me. The instructor in a program like this can make or break the class.

The workout was hard and it was different than what I am used to. The weights were less but the repetitions we super high. Some of the muscle specific exercises were hard for me because I rarely will workout that way.

I hadn't done a bicep curl in years.

If you like a predicable workout with predicable moves that follow a flow, a beat and good music then this is a great workout. If that is how you like to workout then it is perfect for you.

For me it wasn't what I feel comfortable doing.

Don't get me wrong. I believe in shocking the body and doing something it is not used to.

I'm just not into the music and the predictability aspect.

I guess that I am weird that way.

Now, going back to what I was thinking during the workout.

Truth be told. I think way to much during the workout.

I got to thinking about the way that people workout and what they like. I was thinking about how some people think this way or that way is the best or more advantageous than this or that.

Who are YOU to say what is right for ME?
Who am I to say what is right for YOU?

That is the point. We are all different with what we like to do and the way that we like to train. Some people enjoy showing up every week, getting their steps and weights set up and doing a routine that is similar but a variation of the one the week before. Some people like the music and the predictability of the time.

It's just not me.

I want to show up with a goal and a task. Run 1 mile. Do 50 push-ups, 100 jump rope and 15 sit-ups. Rest 1 minute and do it again. I have a goal. I have a mission. I bust my butt at MY PACE to get there. It's what I like and it's how I get the best results.


You may be different.

One of the questions that I used to get as the Wellness Director at the YMCA was, "What is the best cardio exercise?" 

My answer was always the same, "The one that you are going to do."

Is BodyPump the optimal way to train your body? If you like it and will do it consistently then it certainly is. What is better BodyPump or sitting on the couch?

The answer is obvious.

In summary I will tell you this: There are many ways to skin the fitness cat. If you workout 4-6 times per week and vary what you do then you will get good results. Period. The end.

There is no best way. Just get your butt moving and keep it moving.

I hope that you got value out of this message. If you did then we would appreciate it if you shared with people that you know. Referrals are the life blood of our business.

Tomorrow's blog is going to be super powerful. I am going to talk about our "30 Day Clean Eating Challenge."

This is our biggest and best program yet. The value is out of this world. If you are a person who likes patience (Like I am!) you can check out the Facebook event page.

One last thing today. If you want to learn more about the Advocare supplements that we use religiously we are doing a live conference call Thursday night. Dial in and listen if you want to learn about the products that are changing lives all over the country!

AdvoCare Product Training Conference Call
Thursday, June 26th, 2014 9pm EST
FREE call. No sign in required. Just dial in.
559-726-1000 code 342621 

To your success,

Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Monday, June 23, 2014


You have no idea how important the words that you use can be.

In today's short blog post I am going to tell you have to make a small switch in a phrase that you probably say all the time. This is going to have an impact.

Sorry that I have posted in a while. Truth is I have been on vacation. Here is a quick video that I shot from the top of Jay Peak in Vermont.

Sorry about the sound quality. Not sure why it is like that. Isn't it beautiful?

OK, now to today's message.

Do you ever say, "I should have...."?

"I should have stayed in school...."
"I should have worked harder..."
"I should have eaten better...."

Or it's ugly cousin, "I shouldn't have..."

"I shouldn't have eaten that..."
"I shouldn't have skipped my workout..."
"I shouldn't have slept that late..."

You get the point.

Those all all dis-empowering statement. Those are statements that you feel bad for the past. Those statements do nothing but bring negative thoughts to your mind.

What do you say instead?

Next time I will....

"Next time I will make a better choice..."
"Next time I will fight harder..."
"Next time I will do better..."

Do you see the difference?

Hope that helps. I think it can make a huge difference in the way that you think. In my mind it all begins with a champions mindset.

My wife and I are so super excited about some things that we are rolling out. Are you ready for some AMAZING value? 3 programs to announce to you today:

AdvoCare Product Training Conference Call: 45 minute FREE call to learn more about the Advocare supplements that provide solutions to weight loss, muscle gain, energy, performance, digestion, stress, sleep and much more.... Thursday, June 26th 9pm EST. 559-726-1000 code 342621.

Saturday Fitness Throw Down at ASM Fitness: 2 hour fitness competition. Why spend $30 for a 5k that last 30 minutes when you can workout for 2 hours for just $10. OPEN TO ALL but limited to 15 people. RSVP Saturday, June 28th, 8am.

30 Day Clean Eating Challenge: Starts July 1st. The biggest and best thing that we have EVER done. 30 days or meal plans, recipes, shopping lists, coaching, accountability and MORE. All this for just $45. to register for the program (to keep the value high we have limited the number of people that we can accept) to the Eventbright link to sign up. HURRY! You will need to get your shopping for first week done by next Monday! Sign up here:

Yes we have a lot going on. Do you want to get some results? If so then jump on board for one of our programs! 

Do you know anyone that needs to results? Would you serve them by sharing this information with them. They will be grateful! 

To you success!
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Saturday, June 14, 2014

Vacation workout

Hey friends!

Just a quick blog post today as we are on vacation at the beautiful Westin Hilton Head Resort. What an amazing place! It is so nice and so relaxing.

So you are on vacation. your goal is to relax. Your goal is to enjoy yourself. Your goal is to recharge and rejuvenate. You goal is to become better and become more.

Isn't that why you workout as well? 

Seriously. Is relaxing and enjoying yourself really sleeping, eating and drinking till you feel terrible? 

Well it shouldn't be.

When you vacation you should also workout.

This morning we slept till about 9am. (Hey! I am on vacation!) We had breakfast and we hit the gym.

So what do you do at a resort gym with very little equipment and no classes that don't cost an arm and a leg? That's a great question. 

Here is what we did today: 

200 vertical feet on the treadmill, 20 burpees with a step up onto a bench, 20 dumbbell goblet squats, 20 one arm overhead press with each arm. ~ 3 rounds. 

Now we hit the beach and relax GUILT FREE because we placed value on our bodies above all and guess what? I FEEL AWESOME.

Hope you got some value out of today's post from South Carolina. Tomorrow we do our big long hairy drive to northern Vermont to visit our dear friend Christy. 

Want to take bets on whether or not we work out? 

Please like, comment and share if you find value. As always we appreciate that! 

To your success! 
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Thursday, June 12, 2014

I can't


You are correct my friend.

Do you know why I am so sure? Because you SAID it.

We have all seen this, right?

I am here to tell you that this is not just a saying. It is truth and it is especially poignant and meaningful for fitness. Let me share with you what brought this thought to me today. 

Jump roping isn't easy. For most it's something that you pick up as a kid and, like riding a bike, it just comes back to you as needed when you are an adult. 

It's not that easy for everyone though. 

I joke with Teresa because it took her quite a while to get efficient at it but now she is a pro. Like a champion she kept working on it till she got it right. 

When people pick up a jump rope after not having jumped rope for many years often the first words out of their mouth are, "I can't jump rope." 

This happened this morning in my 6am fitness class. 

It's human instinct to simply state that you can't do something when, well, you can't do it. 

It may be an instinct but it is a habit that we need to lose because it is a defeatist attitude and I don't like it. 

I don't let people say, "I can't" in my class. I know that it is simple verbage and it's just a couple of words tied together but to mean it shows a habit of using excuses to justify a result. 

I just don't like it. 

My advice to you is to sweat the small stuff. Understand that if it comes out of your mouth then the thought is in your head. If the thought is in your head your mind and body and the universe are working to make it happen. 

Next time you are trying something that you just can't master say, "I got this." This one little change will create better results for you guaranteed. 

Those struggling with the jump rope in class this morning will get better. We will help them with technique and they will master the art of jump roping. 

What is your "jump rope"? What is something that you are struggling to conquer? Think about the words that you use. Your words become your thoughts which become your action. 

Remember, if you think you can't you are automatically right. If you think you can at least you have a fighting chance! 

Thank you for reading today. I appreciate you more than you know! 

Is your fitness goal to gain energy, lose weight or add lean muscle mass?  If you have one of these 3 goals then the 24 Day Challenge supplement program from AdvoCare may be for you. If you want to learn more watch this video: and shoot me a quick email if you have any questions! 

It's not just for weight loss. I am on day 11 of my 24 Day Challenge and I feel FANTASTIC! 

To your success!
 Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Wednesday, June 11, 2014


A short but important message for you today.

It starts with a question.

What do you appreciate? What are you grateful for? What do you think it pretty cool? What is going no around you RIGHT NOW that you aren't noticing? If you pick your head up right now what will you notice that will bring you joy?

Watch this quick video that I shot last night to hear about something that I appreciate. Listen to the thunder as it rolls it. Pretty neat stuff!
 Life can be truly amazing. I think that to often we do get caught up in the daily drudgery and stress of life no realizing that something awesome is happening somewhere very close by.

Hope you appreciate our short message for today.

In just to days Teresa and I leave on an epic vacation. We are first off to an AdvoCare Incentive Trip that we earned (our 6th trip) at Hilton Head Island, South Carolina. Then it's off to Vermont to visit our dear friend Christy and do some hiking and relaxing. The final leg of our journey takes us to my brothers wedding in Pennsylvania. It's a lot of driving but I look at it as an opportunity to spend qualify time with my fantastic wife. I do appreciate this opportunity!

Are you connected with me on Social Media? Please connect and follow me!

Facebook Fan Page:

If you aren't connected with me please follow/request. I'd love to be connected with you! I appreciate you and all that you have to offer. THANK YOU!

To your success,

Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Tuesday, June 10, 2014

Your health is your greatest wealth

Without your health, what do you have?

When you look at it that way then truly your health is your greatest wealth.

I have been a fitness coach for a long time. I have seen a whole lot of good and I am sad to say that I have seen a whole lot of not so good as well.

One of the things that drives me crazy is when people quit my workout program because they lose their job.

Let me give you a little background first.

The way that I make my living is people give me money and I help them reach fitness goals. It's pretty simple and straightforward. I see tremendous value in being fit and healthy and so do my clients. This is the reason that people pay me month after month for years and years.

Many times, however, people lose site of the value of what I do because of financial issues.

Do you know how many times people have called or emailed me to say, "I just lost my job I need to quit working out (or drop my membership...)"

Usually this communication happens right away. In other words, "The first thing to go is the money that I spend on fitness."

I think that should be the last thing to go.

I understand money can be tight for a lot of people. Believe me, I have been there and I have the t-shirt. The question is: Why cut out the most important thing first?

It goes the other way as well. Why do people "price shop" fitness? We have people ask us all the time: What does it cost?

Why does it matter?

I say that in jest but the point is that it is not about cost but VALUE to you.

Fitness can be like anything else in life. Sometimes you need to invest. Is it more important to go out to eat at Applebees twice a week or workout the right way?

It's a matter of priorities.

My message to you is this: Your health is your wealth. Money can be tight. Time can be issue. Commitments will always be there.

Is there anything more important than your health? No. There is not.

I encourage you to do what it takes to be fit and healthy. You can do it on your own. You can do it at a gym. In my opinion having a coach that costs you some dollars in the best way to go.

If you live in Central Florida we would love to have you come try our fitness program. It's affordable, fun and convenient. We have 19 classes per week plus Zumba and some special Saturday classes.

If you are tired of try to figure out what to do at the gym or you want to step up your game then come by and try a workout at ASM Fitness!
This is our class schedule: 
* Monday - Friday 6am and 6pm
* Mon/Wed/Fri: noon
* Monday - Thursday: 5:30pm
* Tue/Thur 10am

First class is always free. What do you have to lose?

Did you get value our of this post today? If you did was would be very grateful if you would share it around. THANK YOU! 

To your success,
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Monday, June 9, 2014

Dream. Believe. Do. Repeat.

The world belongs not to the dreamers or even the dreamers hat believe but does it belong to the the dreamers that believe then do?


You must do this process again and again and again.

If you truly believe then you are willing to do the you will achieve.

To many start with a dream and finish with a dream. Because there is no belief the first rejection or defeat with send them running for the hills. If you truly believe then you will persist without fail. 

This means action and this means doing it again and again and again.

I think the mean essence of a dream is a desired future for yourself with a path that is not clear. You want what you want but it's going to take something to get there. The most successful people started with the biggest dreams.

What is your dream? If you don't have a dream then it's a guarantee that you will not achieve it.
Do you believe it is possible? You get from life what you believe.
Are you ready to take action TODAY, right now? Are you?
Are you willing to get up tomorrow and do it all over again for many day, weeks, months or even years?

If you answered yes each time then what are you waiting for? Get to work.

Go after your dream. NOW.

I know finances are often the roadblock for many people. Do you have a Plan B?
Is weight loss or an athletic endeavor your goal?

If getting more healthy or earning extra money are your goals then we might just have a solution for you. If you are local to Lake County, Florida I would like to invite you to our nutritional mixer on Tuesday night at 7pm in Grand Island. In an hour long presentation we are going to answer 5 questions about the company that we work with: AdvoCare.

1. Do the products work?
2. Are the products safe? 
3. Can I make money?
4. What is my timing?
5. Do I get help?

If you would like to learn more shoot me an email and I will give you directions to out house. What we have to offer may not be for you. But what if it is....

You are a champion,
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

p.s. Do you get value out of this blog? If you do then maybe you could bless some others by leaving a quick comment or by sharing on Facebook. We appreciate that! 

Not local to Lake County, FL but want to learn more? CLICK HERE

Sunday, June 8, 2014

The blessing of your past

I believe that your past is a blessing to you.

It may not seem like it all the time. It is, as with most things, a matter of perspective.

20 years ago I was 21 years old. I was fit and fast. I was a Division I athlete with the lions share of my future in front of me.

As a runner it was easy to log 60-70 miles per week and run sub 26:30 for 5 miles. The sky was the limit. I was only going to get faster.

The questions and possibilities in my mind were amazing. How fast would I be? Who would I marry? What would me family be like? Would I be a good dad? What would my career be? What impact would I make?

The whole world was mine for the taking. What great things was I going to do?

My life was in front of me.

Then the years started rolling by.

In the blink of an eye I was 40.

A failed marriage. Foreclosure. Debt. Loss of a business. Injuries. The loss of motivation and drive to compete.

Where has my life gone?

20 years that were supposed to be spend building a dream life turned into.....

In turned into my life and there is nothing that I can do now but look back and learn from my experiences and appreciate the days that God has given me.

I can focus on the negative but I do not.

I look in the mirror at 41 years old and I see a champion. I am 10 lbs heavier with the half the body fat that I had a 21, So what if I can't run a 4:16 mile any more. I can run right around 5 minutes and most people at half my age can't do that.

I'm not going to lie. I look good.

I am a writer, an athlete, a husband, father and musician. I am changing lives. I am building a team of champions. I am an amazing husband to my champion wife. Whether this is appropriate of not I will say wife is ridiculously hot and fit.

I am blessed for what I have and what I do not have doesn't hold me back.

I am going to be completely transparent and vulnerable now....

Sometimes I am a little sad. The last my 20's and 30's are gone. Are there things that are gone forever that I with I had back? Of course. Do I sometimes feel the emotion of "what if" or feel regrets for this or for that?

I am human. I have emotions and feelings. I have regrets and sometimes I take a deep breath and feel the pangs of sadness or what might have been.

Doing life all over again is impossible. Would I take back some of the decisions that I made? I would in a heartbeat. Do I sometimes have to tell myself that there is nothing I can't take back? Sometimes I lie in bed late at night and wish I could have a mulligan. Sometimes I wish I had a time machine.

Today at 41 I stand tall. I walk tall knowing that I have scars. I have dark days in my past and I may even have dark days in my future. My experiences have been a blessing because each one made me who I am.

I will never be 21 again and I will never again be in my 30's. At 41 I am blessed with amazing health and a future that is perfect. I am blessed with the ability to fight through the demons of the past that are always there but I am empowered with the thought that it is my choice to learn from them and not let them bring me down.

What brought on these thoughts on this hot and humid Sunday afternoon in Florida?

Two things and since I am being transparent I will tell you, my loyal reader what they are.

I have a friend of mine on Facebook named Mike Atwood. Mike was a rival runner when I was in high school and college. The first race I ran against him was in September of 1987 and the last was in the spring of 1993 or 94.

Mike posts pictures and memories from my college days all the time.

Today he posted a picture of a track that I have run on several times. The picture shows a track that has seen better days. It is still there but it has lost the glory and the luster of past years.

Kind of like the memories in our heart. You can still run on that track but it just isn't what it used to be.

This, for some reason brought out the emotions that I feel now.

The other is regarding a place that I used to live.

I moved to Conway, New Hampshire in 2000. I moved away in 2005 and I am saddened to say that I have never been back in 9 years. At the end of this week we leave for a vacation to Northern Vermont and I am trying to plan a trip to visit Conway.

I am sentimental and it is hard to be away from a place that I love for so so long.

The future is perfect so the last 9 years I can do nothing about. I will go back to Conway again just because I am nostalgic like that.

The memories that you have created, both good and bad, are true blessings. The good ones you hold close to your heart and you cherish. The bad memories you learn from and you grow from.

We all have a past and it defines the person that we have been. We also all have a future and it defines the person that we will become. They are two different things.

Smile at your memories. Smile at your future. Regret nothing and become more each and every day.

These lessons aren't easy but they are necessary.

Thank you for coming on this emotional journey with me today. I hope that I gave you a little perspective.

I am grateful for all that I have done and all that I am. I am also grateful for YOU. I am grateful because you have read this blog post. It means a lot to me.


Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Thursday, June 5, 2014

The rest muscle

If I ever find the rest muscle I am going to train the crap out of that sucker.

While the above picture is meant to be in jest I think it portrays the way I feel. 

You can rest while you sleep. Go work out. 

In all seriousness I think that people are WAY to concerned with rest.

So what is "rest"?

There are basically two kinds of rest.

1. Sleep. This is when the lions share of recovery happens. For most of us, honestly, this is all the rest we need between workouts.

2. Not working out. If you are not working out then you are resting. This includes time before and after your workout and time during your workout when you are recovering between sets or intervals. This is also plenty of rest.

Thank about it. You workout for lets say 45 minutes. Then you come back and do it the next day. That means your "rested" 23 hours and 15 minutes. Is that enough?

You workout is 3% of your day. You rest 97% of the time. 

I'm sorry. That is too much. 

The crazy thing is that many people have this warped perspective that you need to rest 48 hours to let your body "recover". That is cra cra. 

In my mind that is flawed thinking. 

The most fit people on the planet workout 2-3 hours per day 6-7 days per week. Of course they worked up to that but you get the point. To be more you need to do more.

So why do we think we need to do all this resting all the time? 

Do we rest to prevent injury and sickness? No, we RECOVERY to do that. Rest is part of that but not all of it. To recovery we need to put the right stuff in our body and get plenty of sleep. 

If you work out for 3 hours then don't drink enough water, eat like crap and barely sleep well then illness and injury are in your future. 

My suggestion if you want to get fit beyond what you have done before then you need to workout more. 

I did 3 workouts today. I ran 4 miles. I did 300 meters on the rower and I did a 20 minute functional AMRAP workout. I feel great!

Do I do this everyday? No. Should you do this everyday? No. Is this a great way to shock your system and push through plateaus? YES. 

Here is a 7 step plan to gain AMAZING results from your workouts. 

1. Do a wide variety of workouts and do a different routine each and every week. 
2. Take a rest day if you feel run down or you can tell that your body really needs it. Don't force yourself to workout. 
3. Do double or even triple workouts 1-2 days per week to shock your body.
4. Don't bother doing more than 3-4 workouts per week if you don't sleep 7-8 hours per night.
5. Eat more food! If you want some help with what kind of food to eat check out my wife's awesome blog: Lady Guru's Fit Kitchen.  
6. Don't underestimate the importance of supplementation. We absolutely swear by Advocare Post Workout Recovery and Nighttime Recovery. 
7. Challenge yourself! At ASM Fitness we are doing a rowing challenge which is making us all do a little extra. You can also train for some sort of fitness or endurance event. The CrossFit Open is a good one or any one of the hundreds of Obstacle Course Races that are out there. 

Are you looking to add a longer, tougher workout into your week this week? If so then check out our Obstacle Course Race Training Class on Saturday. To register just shoot me an email at

Who do you know that wants to be fit and healthy? If you find value in our daily blog posts could you like and share this article so that your friends and family can get the same benefit? I'm sure they will thank you! 

To your fitness,
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion