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Thursday, July 31, 2014

Contentment and ambition.

To succeed to need to balance contentment and ambition. When you can master this skill the sky is the limit. You will be happy, you will be successful and you will live the life of your dreams.

This I promise you.

Why is this important?
In order to move forward you must first be on solid ground. I love how Casey Kasem said it. You need to value where you are before you go somewhere else. 

This is important because in order to win in the end you must have some emotional victories along the way. There victories build on each other and momentum is gained. 

Another way to look at it is that if you are never satisfied with what you have done you will never be able to believe what you can do. 

So how does this help on your health journey? I will give you an example.

You are trying to lose weight. You have ambitions. You want to lose the weight. You want to be better and you want to feel better. Clearly you have ambitions. 

You also need to have contentment. You can can't be content with where you are. You can't be fine with that. BUT you need to have a certain amount of daily contentment in what you have done.

"I walked for 60 minutes today and I ate right." Contentment. 

That is an important distinction. When you go to bed at night you have to be content that you are on the right path and what you have done is right.

You also have to be ambitious. You have to look at what you have done and find ways to improve and do it better. 

Notice the balance. If you are never happy and satisfied with what you have done the question is this: when will you be?You will never be happy if you don't find contentment along the way. 

You always need small victories to keep you going. 

I hope that helps you. Be happy with your daily progress. Go to bed at ease knowing that you have done your best.

But get up and fight like hell for your dreams....

If you got value out of today's short post please share around so that others can be blessed as well. If you are new to my blog please join our Facebook page so you get notifications what a new blog post comes out. I usually do 10-12 posts per week so you want to make sure you be in the know! Here is the link for the Facebook page:

As you know we have started registration for the August edition of the 30 Day Clean Eating Challenge. Here is what one of the July participants had to say: 

"I absolutely loved the 30 Day Challenge!! Teresa did an amazing job.  I loved how organized and well thought out each week was, and I defiantly noticed a huge increase in my energy.  (I dropped a few pounds, too!) All though, I would like to say that we eat fairly well at my house, this challenge showed me new ways to incorporate more nutrient dense foods into my daily diet.  One of my greatest challenges is coming up with healthy meals and this took all the guess work out of it for me. I haven't taken the time to sit down to find new meals, but with this challenge you did all the work for me.  My whole family enjoyed the meals.  Now I have many delicious meals to add to my boring routine!" - Kristi  

Does this sound like a program that would impact YOUR family? If so then click on the links below for details or registration:

Till we meet again! 
Rick Copley | Your Best Fitness Coach  | "Empowering YOU to be a champion" 

Wednesday, July 30, 2014

Top 10 ab exercises

Everybody want to look good on the beach. Everybody want to look good in mirror selfies. Everybody wants to feel good about what happens to their shirt when they lift their hand over their heads.

Everybody wants abs.
The problem is that when you go to the beach or the volleyball courts you don't see a lot of abs. The last time you went to the beach did you did as many hot abs as you saw people doing crunches at the gym? Somehow I don't think so. Likely you saw a lot of this....

Hold on to your hats because today I am going to give you the top 10 ab exercises to help YOU get those flab abs that you have always wanted! 

Are you ready? Are you ready for those killer abs that you thought only the girls in the bikini magazine could have? Here you go. The top 10 ab exercises based on my 15 years experience as a personal trainer and fitness coach! 

Super secret special EXERCISE #1: BURPEES. Wait. What... What? How do burpees work the abs? What about crunches? 

TRUTH: You can't spot reduce. You can only bust your ass to burn calories so you can eliminate fat. Most people will drop fat all over and the fatty layer on top of your abs may be stubborn but it will come off. 
Check out Teresa's abs! NO CRUNCHES!

Burpees are the best exercise out there to get your heart rate up, help you develop functional strength and flexibility and get you super fit. 

The process to developing killer abs is SIMPLE: Lower your body fat. Burpees are the best way to do that.

Here is a video showing you how to modify a burbee:

EXERCISE #2: Thrusters. This is also know as a squat to press. You can use kettlebells, a barbell or dumb bells.It really doesn't matter as long as you have weight in both hands and do a full squat and lock your arms out overhead when you come up.

This is a great core stability exercise and a real leg burner. You utilize the biggest muscles in your body (glutes) and well as your shoulders and arms. Make sure that you start with light weight and progress in weight a reps slowly. Here is a short video showing you how:

EXERCISE #3: Running (or walking FAST and HARD) with INTERVALS. Don't forget the intervals part. What is an interval? It's a period of hard work followed by a period of period of rest. The interval time doesn't matter as long as the rest is no more than double the work. If the work is 30 second then the rest should be 30-60 seconds. 

A great interval workout is: 20 minutes of minute HARD, minute easy. Simple and efficient. Here is another: Each hard interval is followed by rest of the same amount of time. 1-1-2-1-1-3-1-1-2-1-1. The time combinations are almost limitless. You can do this on grass, on the roads on hills, on trails or on a treadmill. 

Don't get sucked into the concept of long easy run all the time. They are OK but if you want to shed fat you need to do intervals.

EXERCISE #4: Kettlebell swings. I love kettlebell swings. We were just doing some last night and they were really killer. Swings can be a little technical but with some good instruction and a low starting weight they can be really beneficial. Before doing swing with challenging weights MAKE SURE you get some instruction from a qualified coach. If you do these wrong you can get hurt. 

If you do them right you will prevent injury, have a strong back and sexy abs. SO DO THEM RIGHT!

EXERCISE #5: Sumo deadlift high-pull. (SDHP) I joke because when I write SDHP on the board I have people that have been working out with me for years that STILL ask what it is. Really...?!

The SDHP is great exercise that is easy to learn and easy to transition into during a quick metabolic workout. Just like the swings it is important to use good form and to be careful when you add weight. Make sure to challenge yourself as you get more proficient but don't be too aggressive. You doing want to get hurt! 

EXERCISE #6: Push-ups. We do hand release push-ups which most everybody can do. Here is quick video showing you that those are: 
A lot of people shy away from push-ups because they are hard. That is exactly WHY your SHOULD be doing them., The modification for the hand release push-up is to simply come up on your knees then lift your knees off the ground at the end. You will be amazing how many people can do this when they think they can't! 

EXERCISE #7: Jump rope. Jump rope for on minute without stopping and see if you are out of breath. I dare you! 

EXERCISE #8: Box jump. Same as number 7. Do 60 seconds of box jumps and your body fat will be running for the hills.

NOTE: If you are VERY overweight (i.e. 100+ lbs) you should avoid #7 and #8. The impact if you are very heavy is going to likely do more hard then good. Advice from a qualified professional is ALWAYS a good idea. 

Jumping up onto a "box" doesn't have to scare you. Start but jumping up onto something just a few inches off the ground then stepping down. Slowing add height and jump down on two feet as you get stronger and feel more confident. Box jumps are a REAL heart rate shocker. LOVE THESE! 

EXERCISE #9: Pull-ups. Another body weight movement that will rock your world. I am OK with assisted pull-ups because most people can't do full on pull-ups. Make it a habit of doing full range on motion (chin over bar, elbows locked at the bottom) on each rep and CHALLENGE yourself. 

EXERCISE #10: Air squats. My suggestion on air (body weight) squats is to do a lot of them and the touch your but to something. A bench or a medicine ball work great. Don't sit (Unless you are just staring off. If you are then that is a great modification!

Why not weighted squats? I really truly believe that for weighted squats to be of benefit you need to be really strong and most people are not. Air squats are easy to perform and you can do them anywhere. No equipment is required and they are super easy to transition into. 

Did you notice something about this list?

No crunches. No ab machine. No bicep curls. No elliptical trainer. 

Why do people continue to go to the gym and focus on exercises that don't do them any good? I just don't know. 

The real question SHOULD be this: How do you use these 10 exercises to get abs?

Do them as much as you can with varied weight, varied reps, varied order and shock the crap out of your body. 

Do you want to see that we do for workouts? I post my daily workouts on Instagram. You can find me @RICKCOPLEY. I also post a lot of my workouts on my other blog. CLICK HERE to jump over to my "No Excuses" blog. (

ONLY 6 DAYS left to register for the 30 Day Clean Eating Challenge. This program was so popular in July that we decided to open it up for August. Time is limited. As soon as you register you will have access to the program and to the accountability group.

If you have any questions PLEASE contact me and I will help you. My personal cell number is 352-989-6795. 

If you got value from this post please share. THANK YOU!

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

p.s. Did you hear that Rich Froning is the fittest man on earth for the 4th straight year! Guess what supplements he uses?

Tuesday, July 29, 2014

Do your job

I think this is a pretty cool topic and I know that you will get value from my perspective.

Truth be told there is more "failure" in fitness then there is success. I think the reason for this is that to many people are just doing the wrong things, thinking he wrong way and having the wrong expectations.

Not to toot my own horn.....
.... but my wife and I are probley two of the most fit people you know. Also, we have a BUNCH of people that we train that are in the best shape of THEIR lives.

The point is that I know what I am talking about. 

Today's topic comes from a conversation that I had with one of our champions that work out at ASM Fitness. He comes with his wife and one day I saw him walking with her on a 400m run. 

I took him aside and said, "What the hell are you doing?"

You see, she didn't need his company on her walk. She was going at her pace and could complete a 3 minute walk all by herself. His job wasn't to keep her company.

His job was to put her in the car and deliver her to the workout. It was HER job to do HER workout and HIS job to do his workout. The two were confused and they can't be.

It is my job a trainer to provide a challenging workout in an encouraging and safe environment. I do that. YOUR JOB as someone getting in shape is to show up and do your best. YOUR JOB is going to be to come 99% of the way. MY job is to make sure that you are doing your job.

Does that make sense? 

Too many people in this world want to do it for other people. Help others pay for things or create an easy way for them to do X or Y. Sometimes that is not helpful. Sometimes you just need to put them in the car and drop them off. 

I like the word "empower". My job is to write a workout and point to it. "Go!"

Then I throw a few words of encouragement and some form pointers your way and you do it. 

We all have our jobs. 

If you are in need of some better health well then your job is to get healthy. Do you want to help others? Well then your job is to point them to people that can help them. You job is to encourage, support and empower. 

Your job is also to stop enabling people. 

What does that mean?

You and your spouse work out at 6am. Your spouse says, "I'm not going, I'm tired." If you stay in bed with him/her then you are enabling. If you get up, turn the light on and start getting dressed then you are empowering a better decision?

I hope that makes sense.

Part of your "job" as a human is to help and empower others.  Here are 5 ways that you can empower others to live a healthy lifestyle:

1. Share this blog. It may seem like I am being narcissistic and self serving but I really feel that this FREE response could change some lives. Share this and others blogs and article that teach and empower. You never know what someone might pick something up that changes their life! 

2. Invite someone. REMEMBER that you can't do anything FOR people. You can, however, put them in the environment and let them decide for themselves. "I'm going to workout class, would you like to come...." It really is that easy Bring them along! 

3. Live an active lifestyle and post your pictures and feelings on social media or on a blog.  We live in a digital age and that is not going to chance anytime soon. Inspire others on your journey and give them the opportunity to jump on board. 

4. Be the encourager. You can do this in workout class. Your not the coach but you CAN tell someone they look great or encourage someone to keep going when he or she looks tired. Be that person that says good job and gives a fist bump at the end of the workout. 

5. Wear your colors. If you belong to a gym or are involved with supplement company or any fitness organization then wear your colors. Be proud of your active lifestyle and wear it on your chest. People will ask and you can point them in the right direction.

So there you go. Do your job and you will change yourself and you will change those around you and you will change the world.

Teresa and I are super excited to announce that we are opening the 30 Day Clean Eating Challenge for August. It is opening up for a limited time. As a matter of fact it is only open till Monday at 9pm.

If you want to learn more simply CLICK HERE TO LEARN MORE and when you are ready to register CLICK HERE TO REGISTER.

Space is limited so sign up TODAY. You will get everything you need as soon as you sign up. Don't delay!

As always if you got value PLEASE like and share this post on social media. We would appreciate that!

Yours in fitness!

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

Monday, July 28, 2014

Build up. Don't tear down.

This is a VERY serious topic and I am going to look at it in a way that you may not expect. This may just change the way that you treat succeed and thus achieve success.

People throw rocks at thing that shine. I know it's line from a Taylor Swift song but it's the truth. To many people would rather bring someone or something down then try to build themselves up.

It's the easy way out. "I can't do that so I'm going to bring it down..."

A couple of examples.

CrossFit seams to be quite a lightning rod. Those that love it are REALLY passionate about it. Those that don't love it. Try to bring it down. I saw a thread on Facebook recently where some don't said, "CrossFit is a joke" and continued to rail against it for a few paragraphs.

Why would someone day that about something that so many people are passionate about?

It's becasue this person feels better bringing others down then building himself up.

Kind of like kids on a playground. Why do kids make fun of each other? It's because the haven't learned this yet. They think that to build themselves up they need to bring others down.

It's like the scarcity mentality. The thought process is that there is only so much so you need to horde what you have or it will be taken from you.

It's a bunch of crap.

Another example.

Recently a Facebook "friend" posted a couple of passive aggressive little comments on her wall that were clearly aimed at bringing me down. Why would you post something that is pretty clearly an effort to make someone else look bad? Isn't that what we stopped doing in 3rd grade when we realized that other people have feelings?

More examples.

A while back one of our Advocare team posted on social media about how she had lost weight and was loving the products. One of her so called friends replied with a soliloquy telling  her friend to "be careful" and how her other friend got sick from Hydroxicut or some such thing. Really lady? What does that have to do with your friend be happy to lose 10 lbs?

Last one. What we share on social media. What is the point of sharing stories about death, prisoner abuse, animal cruelty, criminals getting beat up by cops and politics? There are things that bring us down. These do not build us up. There are so many stories out there about people that are doing GREAT things. Mission trips, charity work, cats getting rescued from trees.... SHARE THOSE THINGS. Build people up. Don't try to bring us all down.

I could go on all day.

The point is that people need to be built up not torn down. When you build people up you are empowered, they are empowered and everybody wins. When you tear people down they are hurt, you are empty and everybody loses.

I say all the time that negativity is dense. It is 100% true. The good feeling we get when we feel good about ourselves after bringing someone else down goes away quick.

The good feeling when get when we build someone else up stays with us forever.

I will leave you with this today. Stop trying to bring others down by arguing with them. Stop trying to make yourself feel better by pointing out everyone's flaws.

If you want what someone else has then go out and get it. Grow into those big shoes.

When you believe in yourself it becomes much easier. Be more to be more. You can do it!

The 30 Day Clean Eating Challenge is coming back very soon. Shoot me a quick email so you can be one of the first to get the NEW and IMPROVED version!

Please share this with your friends. Somebody out there just might need this message.

To your success!

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

Saturday, July 26, 2014

It's NOT ok

It's not OK to be overweight. It's not OK to wake up feeling like crap everyday. It's not OK to smoke or drink alcohol to excess. It's not OK to be broke. It's not OK to steal. It's not OK to drink and drive. It's not OK to be on blood pressure medication at 29 years old. It's not OK to eat fast food....

It's just NOT OK.

So why is society so accepting of behaviors that are just plain NOT OK?

Your guess is as good as mine. Maybe it's some political correctness. Nobody wants to hurt anybodies feelings. We all want to have rights in our free society.

Yeah, man, it's cool. You have the right to be healthy because you are an AMERICAN. Nobody is going to make you eat right and exercise. You have rights!

Life, liberty and the pursuit of happiness.... and FREE HEALTH CARE. That's what this country is all about? Right?

We accept these type of behaviors from people because it's apparently OK.

We don't judge people. We don't want to put other people down. We don't want to stand in the way of other peoples "rights".

It disturbs me to no end that liqueur stores will gladly sell booze to a homeless person that just collected nickles and dimes for hours on the street corner. What is wrong with that picture?

It disturbs me that a morbidly obese person can walk into a McDonald's and order a super size Coke with their fries, burger and dessert.

How about a doctor giving medication for blood pressure to a person that smells like cigarette smoke?

I could. Go on. All. Day.

I am here to tell you that it is NOT OK to abuse food and drugs. It is not OK to steal, drink and drive or not workout. It's just not OK. Stop accepting this type of behavior from those that you love. Don't accept it from yourself. If you are doing these types of things you are BURDEN to those of us that do not.

Health cares costs are SKY HIGH because people don't workout or eat right. SKY HIGH. People die, MANY people die because they CHOOSE to drink and drive, smoke and do so many other harmful things.

I just don't know why. I just don't know.

It doesn't matter how old you are. It doesn't matter that excuse that you have used in the past. It's time to stop accepting this bull shit from yourself and from others.

Enough is enough. Take control and take responsibility. Remember my new friend Brittany that I introduced to you the other day. Girl needs to lose a lot of weight and she is still in her 20's...

Guess what?

She chooses to no longer accept being who she way. She has taken life by the horns and knows....
So...what say you? Are you pissed off? Did I offend you? Good. Get to work and show me that you can do it. Today is the day. There is no tomorrow. 

Teresa and I are starting a group 24 Day Challenge VERY SOON. Send me a quick email and I will help you get signed up if weight loss is your goal. 

You are a champion. Thank you for reading. Please share if you find value. THANK YOU!

To your success! 

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

Friday, July 25, 2014

Are you coachable?

The biggest success in life come when you are coachable. The lesson here is simple. Want more from life? Become coachable.

I had a lot of good qualities as an athlete when I was young. Being coachable clearly wasn't one of them.

It took me a long time to learn that one. Really wish I had picked it up earlier. More about me later....

So what does it mean to be coachable and how can YOU be coachable?

First we should look at the people that are un-coachable and PROUD. We all know these people. These are the one that will squawk all over Facebook, "I did it all myself with diet and exercise" or the people you know that are going to this or do that and create an entirety new way to do the thing that millions have already done another way.

Do you get my drift on this one?

One of the principles in Jack Canfield's AWESOME book, "The Success Principles" is SUCCESS LEAVES CLUES. In other words if you are trying to do something that many people have done doesn't it make sense to learn from their victories and their defeats.

This is the essence of being coachable. This is a lesson that we all need to learn.

If you have a task at hand, a goal, a desire, a dream....the first thing you need to do is to find someone that has done what you want to do and emulate them. Do what they did.

It is also a good idea to be COACHED by someone that has helped others do what you want to do.

I would go as far as to say that the MAIN REASON people fail is they do not seek out guidance from people that have failed and succeeded before them.

Here is your action plan to achieve virtually ANY goal. Ready?

1. Define your WHAT. It's to be CLEARLY define and stated in the present tense. "I am feeling proud and fit weighing in at 130 pounds SO THAT I can be an energetic mother."

Where did I get this from? Did I make this up? No. It came from Jack Canfield's book. If you start making up new ways to succeed based on what you made up then you are setting yourself up for failure. Get guidance. The top success coaches ALL say that you need to know what you want before you can do anything about it.

2. Define you why. This is along the same theme as number one. It need to MEAN SOMETHING. Thus the SO THAT statement.

3. Get help and accountability. FOLLOW A SYSTEM that works. Posting on a Facebook asking a bunch of people that don't know what they are talking about is not the best practice. Find someone that has had proven results helping others and seek guidance from them.

4. Create an action plan and stick to it. The action plan is going to be one that fits your needs but it is going to be one that has worked for others like you.

This is how people succeed. They define what they want, they know why they want it, they get help and accountability and they get to work.

So many people get lost in this process. USUALLY it comes down to people that think it is some big fat badge of courage or something to say, "I did it one my own."

Nobody cares if you did it on your own. It doesn't make your accomplishments mean any more. It just means you are stubborn and uncoachable.

The fact of the matter is that somewhere, someone JUST LIKE YOU did what you are trying to do. There is a system and method. Why make up your own when you can just copy someone else?

I can't tell you the number of times that I have heard people tell me all this crazy stuff they are trying to do to lose weight. Most of those programs don't work.

So to close out today's short post I want to share with you a personal story about me as a young athlete.

I had lot's of success as a runner back in the 80's and early 90's. To be honest I was a handful for my coach. I didn't seek guidance when I should have an I did my own thing more than I should have.

If I could go back I would change one thing and one thing once. I would have trusted my coach more and been more coachable.

I can't change that but you can change what you do. Seek guidance. Be coachable. Succeed. 

It's a winning formula.

My wife and I have helped many hundreds of people succeed in the area of weight loss. We do offer distance coaching to people to help them they their workouts. If you live far from us we can still guide you.

We are here to help. Call me if you you need a coach (352-989-6795)

If you think that there may be people out there in your Facebook world will you please share this post. You might be able to change someones life.

To your success!

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

Thursday, July 24, 2014

YOUR dream life

The idea for today's blog post actually came to me as my alarm was going off at 5:15am today.

Not gonna lie. I was beat. Totally and completely exhausted and not really wanting to get our of bed. The two-a-day workouts that I have been doing are taxing me and getting up on 6 hours of sleep is a challenge. By the way, I post my days workouts on my other blog. Please jump on over there and check it out is you want some solid fitness motivation on a daily basis: CLICK TO READ "NO EXCUSES" BLOG. 

Thought in my mind as I peeled myself out of bed this morning was this, "HOW DO PEOPLE DO THIS WHEN THEY HATE WHAT THEY DO?"

I heard recently that 80-85% of people hate their jobs. Could it be that many? Yikes.

So that was what I was thinking about. How in the world do people get up day after day and go do things that they hate, in a body that they hate just to get up and do it again. I just don't understand.

Why do you accept this?

I want to share with you today a little about my personal journey to where I am and how I am building my dream life.

When I moved to Florida 9 years ago I decided to "make money" by being a contractor. Long story short, the economy crashed and my plan didn't quite work out and I lost my house and was $50,000 in debt.

At that point my marriage became very stressed. My wife at the time decided that I needed a "job". I refused to go get a "job". I decided that I needed to use my talents and be in fitness again.

It took a year to get a full time job in fitness but I stuck it out to follow my dream. She wanted me to go work for UPS. (I'm not sure where that came from) There was no way I was going to go work for someone else in a life sucking job just so that we could live a certain lifestyle.

I just wasn't doing it.

A while later after my divorce I remember being at a point where I was so broke that I literally didn't have more than $10 to my name and no credit cards. One of my friends and mentors invited me to lunch and I prayed that he would pay because I didn't have enough money to buy lunch.

I was in my late 30's and I couldn't buy myself lunch.

Pathetic for sure. 

But you know what? I still got up everyday EXCITED for life and EXCITED what the day was going to bring.

Happy for a life that I was designed where now I look through Facebook and I see things like this...

"Every single day. Every time I play with my daughter, run a mile, complete a workout, buy new smaller clothes I know where I'd be if i hadn't met the Copleys"

You can't put a price tag or a dollar amount on how that makes me feel. So I stuck it out and I worked on a life that I could be proud of. I was single. I was broke. I really didn't know what things would turn our like but I knew that if I held my head up high, stayed positive and focused on personal growth and on helping others that things would turn out well for me. 

There were some dark days. There were some emotional struggles. It wasn't easy and it still hard sometimes.

I stuck with a vision of being happy and creating something special. 

Teresa showed up at exactly the right time and exactly when I had stopped looking. 

Together we started creating a vision. Together we started to build something special with our fitness business. 

Then we started Advocare.

This blog post isn't a sales pitch to get you to use Advocare or to join our team. That is not a the point. The point is to share with you how we are creating a dream life in our eyes. To us our personal freedom and the empowering of others is a life better then I have ever dreamed of. Your vision may be different. Or maybe it might be for you....

For us it started when we decided to build Advocare together. 

Since we started over 2 years ago we have helped more people than I had in the previous 12 years as a trainer, met more amazing people than I had in 38 years, developed the best friendships in our life and we have grown more as people than we could have ever imagined. 

It's amazing what you can do when you focus on helping others succeed. 

We live a life of freedom. We make out own schedule. I spend my days working out, writing blogs and talking to people about how we can help them.

The kids don't have to go to daycare or a babysitter. 

We have freedom and we have a dream life.

Are we rich? FAR FROM IT. Bills are tough to pay sometimes but we have very little stress in our lives because we are our own bosses. We get up when we want and we do things when we want to do them.

It is a dream life.

How can YOU build a dream life?

How can you get out of the misery of work and getting laid off and writing resumes and having to be away from your family all day? 

It's really simple.

Follow your dreams. 

Wake up with INTENTION. Move in a direction and don't let anyone push you from your path. 

Direct sales / MLM may not be for you. I get that. There can be a negative stigma attached to it. Everybody has an uncle or and neighbor who was burned by a "pyramid scheme". This is true just like everyone knows someone who got laid off, fired, passed over for a "promotion", works long hours, never sees their kids, is unhealthy and stressed, hates their job, hates their life, doesn't want to get out of bed in the morning.....

The freedom to stay home with your kids may not be for you. The freedom to give yourself a $20,000 per year raise (which is how much Advocare paid us the first year) may not be your thing. Making $1800-$3000 per month (which is what we average from Advocare now) "working" from home 10-15 hours per week isn't for everybody.

Changing lives and helping people may not be for you.....

...but what if it is?

What if a year from now you were building the dream life like we are doing? What if a week, a month or a year from now you were to spring out of bed knowing that there is something special for you in your day besides your life sucking job? What if.... 

I'm going to close out today's post with a question to you. Are you living a dream life? Be honest with yourself. Is this life the life you dreamed about as a kid?

My blessings are from decisions that I made. MANY of those decisions were HARD. Many times I have done things (AND STILL DO!) that are SO HARD but I know that to live later like no one else I need to live now like no one else. 

The ball is in your court. Are you willing to stand up and take control or are you going to let others rule you? The choice is yours. 

The 40 minute video found at the link that I am going to give you could be your answer; is was and it our answer. I don't know if it is for you or not. I really don't. But....ask yourself, considering what i have told you.... WHAT IF IT IS?

Do you have 40 minutes to invest to see what is possible? Can you carve out 40 minutes just to see if this is the answer to living YOUR dream life? ----> 

I hope that you got value in today's post. If you watch the video and have questions or see something there for you then TAKE ACTION. Pick up the phone and call me (352-989-6795) or email me (

Do you know some people that may be struggling in life and could use a pick me up? Will you please share with them? THANK YOU!

To your success!

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

Wednesday, July 23, 2014

Too busy to exercise?

Today's post if for the person that says they are "too busy" to exercise. Read to the end and you will see 7 tips that WILL HELP you find a solution to that problem.

If course when you say that I don't have time that really isn't the truth. We all know that, right?

There are 24 hours is the day for each of us. We all have the time it's just the way that we prioritize it that is the issue. 

I know that sometimes work is pretty important. I get that. Bills need to be paid. Truth is that we MUST get out of the habit of allowing work and money to get in the way of our health.

If you health is important enough to you then you will make time. Truly you will.

Time making tip #1: Go to bed earlier and get up earlier. OK, you need to leave for work at 7am. Cool. Normally to make this happen you get up at 6am. Get up at 5:30am and do a 30 minute workout.

I'm sorry. Did I lose you there? I know this is pretty complex. Get you ass up. If you go to get at 11pm and get up at 6am then go to bed at 10:30pm and get up at 5:30am.

What do you do after 9pm? If your answer is "watch TV" well then there is an easy solution. Go to bed!

Time making tip #2: 3 words ~ pack a bag. You should have 3 sets of gym cloths. One bag is your car, one bag at work and one bag at home. Check one my first workout yesterday:

I did this 3 mile run in a park ON THE WAY HOME from teaching class. After my refreshing run I put a towel on my seat and drove home. 30 minutes out of my day. I made the time!

If you work a long day then I would suggest that you workout on the way home. Even if its a simple stop at a park for a run or a stop at the gym. Just do it.

Along with the gym bag idea is this: how about the mid-work break to workout? So check this out. I know everybody is different in job with beaks and lunches. Let's say you have an hour for lunch and two 15 minute breaks. Do 30 minutes for lunch and now you have an extra 30 minutes to workout! Change your clothes, run 5 minute down the street and then 5 minutes back, in an empty room do a 10 minute AMRAP of 15 squats, 10 sit-ups, 15 jumping jacks and 5 burpees...

Shower or towel off of whatever it is you need to do to get back to work.

There are lot's of ways to squeeze a workout in if you pack a bag.

Time making tip #3: Join a class that you pay for. The more $$$ the better! This way you see VALUE in what you sign up for. Paying $20 for a 6 week program shows there is no value in the program. Why bother? Paying $180 for a 6 week class at 6am will make you go! You don't want to waist that sort of money.

I would suggest they type of program where a training is going to harass you if you don't show up. A 6am kickboxing class or a 5:30pm Zumba class isn't going to do that for you. These classes are great, don't get me wrong, but if you are not paying extra then they aren't going to hold you accountable.

Time making tip #4: Be efficient in your workouts. If you haven't already read it then YOU NEED to go back and read THIS POST about how we waist time at the gym. (

If you think you need to be at the gym for more than 30 minutes at a time then you are mistaken.

Time making tip #5: Become goal orientated with you health. I would even go as far as saying that you should reward yourself! Some goals could be with fat loss or a weight lifted. Maybe you want to do a 5k or a marathon or a CrossFit competition. Find something to train for and train for it!

If you place more importance on working out then it is morel likely that you will do some of the actions listed above to get it done.

Time making tip #6: Schedule your workout time like an appointment. Quick. Look at your calendar on your phone or on your computer. Do you have your workout time on there? If you don't then you should.

Treat workout time like an appointment. Are you going to skip an appointment with a client because you were to tired? No. You show up anyway. Treat your workout time like that as well.

Block it off and let NOTHING else mess with your workout time!

Time making tip #7: Do something longer on the weekends. If you are pressed for time all week then do a long hike or a bike ride on Saturday and Sunday. Maybe go rock climbing or kayaking. Take advantage of having "time" and do something with it. If you have a day off are you really sitting in front of the TV watching football or laying in the sand.

These are decisions my friend. Do something active if you want be healthy. Watch football after you bike ride. Always workout fired then relax later!

I hope that if you try to use the excuse "I am to busy to workout" you understand that in most cases it is simply just an excuses. When you peel back the layers you will see that it really comes down to your priorities. If you can't find the time then clearly it's not important enough to you.

I don't mean to be harsh but it's the truth.

You need to workout. Figure out how to MAKE the time.

Do you want to know one of my secrets for getting my workouts done and staying focused throughout the day?

Spark! It's essential in our lives and MANY others. Stuff works. Plain and simple. There are 10 flavors now.

Here are the flavors that we have: Mandarin Orange, Mangostrawberry, Citrus, Cherry, Watermelon, Grape, Green Apple, Pomegranate, Fruit Punch and Pink Lemonade. 

If you haven't tried Spark then you should. Stuff is awesome. CLICK TO LEARN MORE. 

If you have any questions please give me a call. (352-989-6795) We love Spark!
If you got value from today's post please do us a solid and share it around. Share with the people that you think would benefit. You might change a life. Someone will thank you later! 

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

Tuesday, July 22, 2014


I had a blog article planned out for this morning. I had already written it in my head.

A Facebook post changed my mind. I am a blogger. I have the right.

Today I am going to write like I write best.....from the heart.

If you want something you have to create the action for it to happen. Honestly think in your mind how often you say that you want something. A new car. A new pare of shorts....a new life.

We do this all the time. The real question is how often to we get off our asses and do something about it

My friend Mike couldn't fit on a roller coaster at Universal Studios. Going home disgusted he DECIDED that he was going to get into action. Action he took. Today he is 130 lbs lighter.

I have a new friend named Brittany. She needed to take a CPR class to do something that was very important to her. Trying to kneel down to give CPR to a dummy she realized she couldn't kneel down. That was 2 months ago. She hasn't missed a day of exercise since.
Follow Brittany on Instagram: @letsplaybarbies
Those are just two example of people that TOOK ACTION.

Are you talking about action? Are you dreaming about action? Are you wishing someone else is going to take action for you?

The message of today's blog is meant to be simple. It is meant to be short. It is meant to impact YOU.

Stop being the person that SAYS they want something. Be like Mike and be like Brittany.

Get your ass off the couch and get to work. You not going to win the lottery and the miracle cure for whatever ails you isn't coming. 

Your results are going to be 100% based on what actions you take.... RIGHT NOW.

Get to work.

Are you getting ready for a fall marathon? My wife and I are currently working with individuals on there training and nutrition. If you or someone you know is looking to run a fall marathon and want to do it right send me an email ( or call me on my personal cell (352-989-6795) and I will see if we can help in some way. 

Time for ACTION! 
Rick Copley, Your Best Fitness Coach 
"Empowering YOU to be a champion

Monday, July 21, 2014

5 things we do at the gym to waste time when we should be working out

Today is one of those blogs that's likely to get me in trouble.


We all are busy. We all want "results". We all want to look better and be stronger. So why do we continue to waste time at the gym doing things that don't help us?

I know why.

It's because the things that we could be doing that actually WORK are hard and who really wants to work that hard? We live in a society where we are programmed to think that there is an easy way to do everything. I am here to tell you that when it comes to getting in shape and looking hot there is no easy way.

You might as well stop reading now if you want an easy way.

So many people complain that they go to the gym and don't get results. Or they go to the gym and "workout for 2 hours" and still don't fit into a size zero.

Sometimes people don't go to the gym and all because they don't have time.

That's a lie. You have time. You just don't feel like putting the effort needed. Let's call a spade a spade.

So what are the biggest time wasters at the gym?

1. Cardio. Go into any gym in America and what will you see? 1000's treadmills, elliptical trainers and stationary bikes. You will see people slogging away of these machines for 20+ minutes each and everyday. If people get sweaty doesn't that mean they are getting results? No. Sadly it does not.

More and more empirical evidence is coming out saying that "cardio" isn't nearly as much a benefit and people think it is. Treadmills and Stairmasters are OK but the stationary bikes and elliptical trainers are horrible for your joints and work against what you are trying to do. Long easy bouts of cardio are time stealers. If you want to save time and get better results all at the same time you will stop doing "cardio" for 20+ minutes.

I will explain later how you can use these machines more efficiently.

2. Abs. I told you I was going to get in trouble with this article! I just took away the two favorite things to do for the majority of people that go to the gym everyday. Oh the humanity...

If you are still reading TRUST ME. I will explain that to do instead at the end. Stick with me!

Why do people go to the gym and do "abs"? Honestly, it's a mystery to me. The only explanation that I can think of is that many people think that the secret to hot and sexy abs in that next move they saw on the cover of that glossy magazine in like a the store. People may also think that abs will magically appear after a set number of crunches...

Sorry folks. No magic bullet. Doing ab exercises is a complete waste of time. Why? Truth is that you can't work off the fat that is on top of your six pack. You can lower your body fat percentage but trying to target one specific area and magically lower it's fat just doesn't work.

Besides, the ab muscles don't have a huge range of motion so your heart rate doesn't go up very much thus you don't burn a lot of calories and burning calories is how you lower body fat.

3. Bicep curls. Why do people do bicep curls? Oh, and tricep kickbacks and the like. I would also throw wrist exercises into the mix as a waste of time as well. What did big biceps do for you?
I don't do bicep curls. EVER. 

Doing bicep curls is a waste of time for the sole reason that there are others ways that actually get you biceps and get you fit at the same time. I know, your heart rate is going to have to go up which a lot of us are trying to avoid. If you are doing bicep curls to get fit then you need to stop. You are wasting your time.

4. Calf raises. This goes along with the bicep curls. Thank about it like this. Stay with me. Let's say each exercise you did was worth a point value. 1 to 100. The goal is your hour is to get as many points as possible. Calf raises are a 2. Bicep curls a 2. Crunches are a 3.

Bare with me and I till you the big point value exercises.

5. Abduction and adduction machines. My God these machines are stupid. Just like crunches, people.... OK, let's be real, WOMEN think that they are going to get rid of inner thigh fat by doing the inner thigh machine.
If you have ever watched the Family Feud then you know the sound as well. WRONG.

The real travesty is that trainers actually encourage people to use these machines. If I were to buy a gym the first thing I would do would be to haul those stupid machines out the door and to the curb. 

Here is the deal with these single joint exercises. The may work the specific muscle... but for what reason. So it can get big? So you can grow one muscle at a time? The body is not made this way. Your heart rate stays low and you tend to get a "lifters gut". 

You work out like this and you don't get results so you quit. 

I just told you 5 things that you do at the gym that are a waste of time. 

Do you want to know how to do it right? Do you want to know how to workout at the gym so that you get results?

Here are the 5 steps that you need to do:

1. Focus on your workout and not the TV, the music, the hot chick in front or you or the guy with the guns staring at himself in the mirror. 
2. Focus on compound joint movements that make you VERY tired. For example: burpees, swings, squat to press, thrusters, jumping jacks, dips, push-ups, pull-ups etc. 
3. Do a variety of things including INTERVALS on the cardio machines. Try doing a half mile as fast as you can on the treadmill then doing 10 burpees, 10 squats and 10 swings. Do that 3 times. 
4. Focus on the movements and not the muscles.  This is important. Move your body as a unit. Don't try to "build muscle". Focus on getting fit. 
5. Be tired. Be EXHAUSTED. If you are not crawling out of the gym then you need to work a little harder next time. 

Things like burpees get the high point values that we talked about early. If you do 1000 crunches it will take you hour. Do 25 burpees in 3 or 4 minutes. Which is more efficient?

If the normal routine that all the wellness coaches tell us to do worked then there would be a whole lot more fit people in the world. Sorry, my friends. These tired routines don't work.

We need to think different when we go to the gym. We need to step up out effort to get better results. We need to be more efficient at the gym by not doing the easy things that just don't work and learn to put forth the effort to do the hard things that do work.

If I were you I would re-read this blog post right here:

You need to be willing to give something up to get the body that you want.

You need to be willing to learn to do what makes you uncomfortable.

You need to be willing to be a little different. You get what you don't have you need to be willing to do what you haven't done. Period. 

If you are interested to know some of the routines that I am doing as I prepare for the "2015 CrossFit Games" then check out my new blog:

I would also suggest that you follow me on Instagram. I post my daily workouts there as well.... and lot's of goofy stuff as well. Find me at @rickcopley.

If you got value out of this post please share around social media. You might change someones life today.

To you success!

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