tag:blogger.com,1999:blog-26239610292807194062024-02-19T18:36:22.015-08:00No Limits FitnessRick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.comBlogger273125tag:blogger.com,1999:blog-2623961029280719406.post-76170332670835772662014-09-09T05:38:00.000-07:002014-09-09T05:38:51.032-07:007 habits of highly effective "losers" By losers of course I mean people that lose weight.<br />
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Sorry Stephen Covey, it's catchy.<br />
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Millions of people lose weight every year. Problem is that most of that weight is gained back and then a little extra is added on for good measure.<br />
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It today's short post I am going to bullet point the <u>7 habits of people that manage to keep the weight off.</u> Some of these may surprise you.<br />
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<b><u>HABIT #1: </u></b><i>They start with a true purpose</i>. I once read a story of a man who tried and tried to lose the weight and he couldn't. Then one day his daughter was dying and needed a kidney. He could give her his kidney but there was a problem: he was to fat. Do you want to take bets on whether that dude lost the weight.<br />
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You know he did.<br />
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My friend Autumn was 300+ lbs was told straight faced by a doctor that, at 23, she wouldn't see her 30th birthday. That didn't sit well with her and her two babies. She lost the weight.<br />
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My friend Brittany is on a weigh loss journey. Her's started when she couldn't perform CPR on a dummy because she was to fat. <b>PURPOSE. </b><br />
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Find you true reason and purpose for losing the weight and you'll be amazing how quickly the fat comes off.<br />
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<b><u>HABIT #2: </u></b><i>They do it the hard way.</i> We all know what the "easy" way is. It's the newest pill or newest diet of the latest craze of this or that. Perhaps surgery.<br />
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None of that crap works. Those that do it the hard way ALWAYS succeed. Those that try the latest "craze" almost always fail.<br />
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<b><u>HABIT #3:</u></b> <i>They create a weight loss synergy. </i>I don't think I have ever heard of a long term success story that starts with, "<i>I lost the weight first through diet then I started exercising....</i>"<br />
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It just doesn't happen that way.<br />
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"<i>I am going to start running everyday and lose the weight.....</i>" Are you changing your diet? No? Not a success habit.<br />
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You need to balance what you do. You need to take supplements. You need to exercise. You need to change the way you THINK about food. You basically need to change WHO YOU ARE.<br />
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<b><u>HABIT #4: </u></b><i>They "leverage" the scale</i>. Those that create a great weigh loss journey use the scale like this: "<i>Weight went up today? Crap. Means I'm not doing enough or I need to re-adjust my path...</i>"<br />
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"<i>Down 5 lbs. BOOM! I am a champion! WAHOO!</i>"<br />
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Those that stare at the scale and expect big numbers and get frustrated when they don't come lose in the end. The number on the scale is a victory every time! It means you are doing something right so keep doing it or it means TIME TO CHANGE.<br />
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<b><u>HABIT #5: </u></b><i>They use supplements</i>. I'll be 100% honest. I have helped more people lose a weight in the last 2 years by helping to connect them with supplements then I did in the 12 years previous COMBINED but using diet and exercise as tools.<br />
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Your body needs to be balanced and detoxed before it can lose weight long term. This is 100% truth. You need probiotics for digestive health, you need omega's to fight inflammation, you need the correct micro-nutrition to help your body to absorb the macro-nutrition.<br />
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I believe people make two MAJOR mistakes when it comes to supplementation.<br />
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<b>Mistake #1: </b><i>They don't do it.</i> If you think you get all your nutrition from the food you eat then you need to re-think that thought. It just doesn't happen. Sometimes people also say, "<i>I don't do supplements</i>" but yet drink coffee before a workout and chocolate milk after a workout. Those are supplements people. You need to supplement if you want to lose weight long term. PERIOD.<br />
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<b>Mistake #2:</b> People read an article online (where EVERYTHING is 100% true) and fancy themselves biochemical nutritional pharmacologists and buy 16 different supplements at Wal-Mart. How is it that you know more than the scientific and medical advisory board from AdvoCare or any other company?<br />
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My advice on supplements is to stick with one company. Of course I think that AdvoCare is the best but if you like another company then stick with that. Don't mix and match. Stay with one company's system because likely the people that put it together and smarter then you or I.<br />
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<b><u>HABIT #6:</u></b> <i>They workout in a progressive manner.</i> This means that as the days and weeks go on you realize that the one that brought you to the dance isn't the one that is going to bring you home. <u>Just because you lost 10 lbs walking 30 minute per day doesn't mean you are going to lose 20 that way.</u><br />
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Every time you workout you need to add things and make things harder. Challenge yourself to do a different exercise or do the same thing longer or faster.<br />
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If you are trying to lose weight long term to need to accept that everyday (or most days) you are going to physically exhaust yourself at the gym. <b>If that is to hard then get used to being overweight.</b> Sorry. Don't mean to be harsh but there is no compromise here. It's gonna be tough. Accept that an get to work.<br />
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<b><u>HABIT #7:</u></b> <i>They don't view calories as the enemy.</i> Very rarely do I hear of a long term success stay that begins with, "<i>I cut my calories way back....."</i><br />
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If you don't eat you die. Is that what you want? Do you really think that eating caused you to gain weight? It's lack of eating followed by binge eating is what caused most people to gain weight.<br />
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It's as much about quality of food as it is about quantity. <i>Have you ever heard someone lament the fact that all that broccoli they ate as a kid made them fat?</i><br />
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Ridiculous, right? It's just as ridiculous to try to "restrict" calories and lose weight. Do you need to stop eating CRAP? Absolutely.<br />
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Calories are a good thing. You need to eat to survive and you need to eat SMART to lose weight.<br />
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Those that succeed long term with weight loss treat food and calories as a ally and not an enemy.<br />
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Do you live local to the Central Florida / Leesburg area? If you do will you consider checking out the race that my wife and I are putting on October 4th?<br />
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Here is the link for more details and to register: <a href="https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199">https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199</a></div>
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I hope you can join us. Pre-registration is just $15 and kids 15 and under are free and can register on race day. </div>
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To your success!</div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com1tag:blogger.com,1999:blog-2623961029280719406.post-24609958747651952932014-09-05T11:22:00.002-07:002014-09-05T11:22:38.244-07:00My top 5 tips for distance runners to avoid injuries <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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You are training for a marathon or your first 5k. Or maybe you are triathlete trying to improve your run time. Perhaps you are competitive high school of collegiate runner. Maybe even you are adding running to your workout routine to help you get fit or to help shed body fat.<br />
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It doesn't matter WHY you are running. Chances are you have been injured.<br />
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Injuries range from minor setback to major issues that requite months of rehab or perhaps surgery.<br />
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How do you avoid getting injured?<br />
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Truth be told it is VERY hard to completely avoid being hurt. It's part of running for sure. In all the years that I have been running I have beenf injured BUT I have been blessed to say not very often.<br />
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Today's post will help you if you are hoping to stay injury free.<br />
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<b><u>TIP #1: Proper warm up.</u></b> A proper warm-up involves you getting out of breath and getting your joints lubricated. I like to do squats and some push-ups to go with a 5-10 minute easy run. I will also throw in a couple of "striders" or "accelerations" to get my body running a little quicker.<br />
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This is a great warm up for a race. What about a normal run? To help prevent injuries you should run for a short period of time, like 5-10 minutes, then walk for a spell before you hit your normal pace. If you are a "slower" runner who does 12-15+ minute per mile then this can be a walk to get the blood flowing. Another way to get warmed up is to do some squats of jumping jacks before you head out the door.<br />
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Regardless of how you do it, you shouldn't just run out the door at your regular running pace. Ease into it!<br />
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<u><b>TIP #2: </b></u><b><u>Run on trails.</u></b> Sometimes people will tell me that they don't run on trails because they don't want to get hurt. <i>This, my friends, is precisely WHY we run on trails.</i> Running on soft and uneven surfaces keeps you alert and it makes you lower extremities work harder and thus get stronger.<br />
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Here is a video that I recorded a few months ago on the benefits of trail running.<br />
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Don't you think strong ankles, knees and hips will help you stay injury free? You bet!<br />
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I believe that you should do 1/3 to 1/2 of your training on a soft surface. Trails are awesome but running in the grass on the side of the road is also a good idea.<br />
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<b><u>TIP #3: Fuel you body!</u></b> I don't know about you but I think this is the most important one. If your car runs out of gas you don't blame the gauge do you?<br />
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No. That's silly. But we, as runners, get hurt and we try to blame our shoes or our flexibility or the pace or something crazy like that.<br />
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Why should our high performance vehicles (us) perform properly without the right fuel?<br />
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What to eat is another topic for another day. Just understand that you need to have fuel for the fire. You need to have the right <b>micro-nutrients</b> (<i>supplements help for sure</i>), <b>macro-nutrients</b> (<i>focus on QUALITY and not quantity</i>) and <b>water.</b><br />
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If you are in the habit of running without proper nourishment then you may be causing your injuries with that decision.<br />
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<u style="font-weight: bold;">TIP #4: Do functional workouts.</u> I am a VERY big fan of not just running. I am a fan of cross training and working out at the gym.<br />
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I will also say that I am not a big fan of traditional weight lifting and stretching. (More on that later)<br />
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So if you interpret "functional workouts" as the leg extension, inner/outer thigh machine or bench press then you are missing the definition of functional training.<br />
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For the most part functional routines keep your feet on the floor and focus on building strength through the core. Examples of exercises are: <i>kettlebell swings, thrusters, burpees, push-ups, standing row, bar push-press, cleans, dead-lifts...etc.</i><br />
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<i>Don't get me wrong. </i>I don't advocate that distance runners become power lifters or CrossFit fanatics. I just think that it is important that runners add some functional resistance training to their routines. I would keep it simple. Do 2-3 workouts per week that have some intensity and last 15-30 minutes. I would get with a coach or spend some time in front of YouTube to get these exercises dialed in the right way.<br />
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In case you are wondering CrossFit workouts for the most part fit this bill. Doing CrossFit full time probably won't help your running a whole bunch. If you do CrossFit don't try to up your max lifts. Keep everything that you do below your body weight.<br />
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<b><u>TIP #5: Balance your endurance workouts</u></b>. One thing I have learned over the years is that as I add mileage to my running I tend to get burned out, sick or injured. Don't take this as gospel for everybody but I don't like high mileage training for anybody.<br />
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It's a law of diminishing returns in my eyes. The change of getting sidelined with sickness and injury increases exponential with the addition on miles over 40 per week.<br />
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I am a huge fan of supplementing running mile in the pool or on a bike. Instead of another hour long run add a 2 hour bike or a 45 minute swim. You will still get a workout and give your running muscles a little break.<br />
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So there you have it. My top 5 tips for avoiding injuries as a runner....<br />
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<i>Wait. Is there something missing?</i><br />
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Of course. <u>It's the top 5 ways not ALL OF THEM</u>. Will having good shoes help? Sure. Does stretching prevent injuries? The jury is still out on that one. Some say it does and some say it doesn't.<br />
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Personally I think that stretching after you run isn't a bad thing but it doesn't help prevent injuries.<br />
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Another thing that will help you is chiropractic care and massage.<br />
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Look at that! You got 9 tips for the price of 5!<br />
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Are you curious about supplementation for runner? I recorded a quick video a while back that may help you. Check it out and email me with questions: (rick@yourbestfitnesscoach.com)<br />
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Have a great weekend! </div>
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To your success!</div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-6255908335686514012014-09-03T06:23:00.001-07:002014-09-03T06:23:47.516-07:005 keys to long term success in health and fitness<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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I know. Long title. I titled this post like that for a reason; it's a great reason.<br />
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Lately I have had the "<b>No Limits</b>" concept on my mind. When I think about "fitness" and "health" it's not a bout a "goal" or a "number" or an "event"...it's about YOU and it's about you being more.<br />
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The more will change. The goal will change. It may be weight loss today and an Ironman next year. Who knows? There are no limits to what you can do.<br />
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Today's post if for someone trying to lose 10 lbs. But is also for someone trying to lose 100 lbs of train for a 5k or an Ironman.<br />
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I don't want to pigeon hole anyone. <i>It's about and it's for YOU!</i><br />
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<i>How do you succeed with becoming more and being better long term?</i> Here are 5 keys that I know can help you.<br />
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<b><u>1. Begin with WHY</u></b>. I like listening to books on my iPhone. I usually listen when I am doing the dishes or driving. It makes me feel like I'm accomplishing something. It also helps me to learn and to grow as a person. The book that I am listing to now is called, "<b>Start With Why</b>" by Simon Sinek. It's about successful businesses but the principles work great for you and I and out health.<br />
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<i>Why are you doing what you are doing?</i> My friend Brittany has an awesome why. She wants to lose 150 lbs so she can start a family. This means something and it will FORCE her to make good decisions each and every day. Your why may change but the importance needs to stay the same. Doing anything hard is never going to work long term if you don't have a compelling reason to do it.<br />
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<b><u>2. Seek support, shed the anchors.</u></b> There are a couple of concepts at play here. <i>First of all, don't be that person that has a secret goal and does things in private.</i> These people are afraid to fail and in the end the thing that we fear most almost always happens. Be bold about what you are doing and seek out people that are on the same mission as you.<br />
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You would be amazed at how many people are trying to get healthy and to become more. TRUST ME. I know a ton of them. Make new friends and support one another. This is vital.</div>
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It is also vital that you shed from your life the people that want to bring you down. In my life the minute someone tries to bring me down they are GONE. I don't accept that from people. I un-friend people on Facebook almost everyday. I also un-follow people on Instagram everyday. <b>If you are not going to support me well then you do not have the privilege of being part of my world.</b> PERIOD.</div>
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You need to have the same thought process. Who are your biggest cheerleaders? Get around them! Who are the people that bring you down? Shed them from your life. </div>
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<b><u>3. Start with YOU on your calendar.</u></b> If you don't use some sort of calendar system you should. How do you know when to do stuff? Gosh...I would forget EVERYTHING if I didn't use my Google Calendar. </div>
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We all start with some sort of blank calendar somewhere. What is the first thing that goes onto the blank page? My suggestion is that the first thing you schedule is YOU time. Now this is different for everybody. I like to workout a lot so I schedule my workout time. Unless my house is on fire don't call me during workout time. I will not answer. (<i>HINT: text me. I will likely read in then finish my workout and pray the fire department can save my house!</i>)</div>
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You need to schedule things like reading time, workouts, food shopping, meal prep.... all the truly important things that most people simply hope they do then someone claim, "I didn't have time..."</div>
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<b><u>4. Set goals.</u></b> I'm not just talking about your big goal. I'm talking about daily, weekly, monthly, hourly.... GOALS all the time. If you are doing something you'd better have a goal. My goal RIGHT NOW is to get this blog post out there by 9:30am. I have 33 minutes. I'd better get cranking. </div>
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You are not on an inter-tube on a fast flowing river. Life doesn't just happen. You <b>PLAN</b> and you <b>DESIGN </b>your life. Get to work planning every aspect of it so that life doesn't happen to you. You need to <b>HAPPEN</b> to life! </div>
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<b><u>5. Read books.</u></b> If you are not growing as a person then you are not succeeding. Personal growth is the spark that lights all fires. It's been said the only difference between you now and you 5 years from now is the people you hang out with and the books you read.<br />
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I believe this 100%. <i>Shut off your stupid TV and pick up a book</i>. Be more that average. Be more than the person that zones out in front of the TV every night with a beer and a bag of chips.<br />
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<b>Grow, learn and be more.</b> The time is going to pass anyway. Why now work on yourself instead letting others try to sell you crap?<br />
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There are no limits to what you can do. Fight for the body you want and fight to FEEL the way that you want. It's already inside you. All you need to do is let it out!<br />
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Did you find this post helpful? If so I would appreciate a share no social media. Someone out there may need some motivation and this could be his of her trigger.<br />
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Would you like to be personally coached by my wife and I? Its what we do for a living. Shoot me a quick email and I can go over the options with you. My email is: <a href="mailto:rick@yourbestfitensscoach.com">rick@yourbestfitensscoach.com</a>. Teresa's email is <a href="mailto:teresa@yourbestfitnesscoach.com">teresa@yourbestfitnesscoach.com</a> . We would be glad to help.<br />
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To your success!<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<b style="font-family: Georgia, serif; line-height: 20.799999237060547px;">352-989-6795</b><span style="font-family: Georgia, serif; line-height: 20.799999237060547px;"> | </span><a href="mailto:rick@yourbestfitnesscoach.com" style="font-family: Georgia, serif; line-height: 20.799999237060547px;">rick@yourbestfitnesscoach.com</a><br />
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com3tag:blogger.com,1999:blog-2623961029280719406.post-42112284018375148922014-08-28T06:30:00.001-07:002014-08-28T06:33:19.713-07:00No Limits<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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The only limits in life are the limits we place on ourselves.<br />
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Look at some of the doers of the world. Some are "<i>talented</i>" and some come from a "<i>good upbringing</i>" or where "<i>born with a silver spoon</i>" or have certain "<i>gifts</i>" but the truly great people of the world are those people that simply decided to <u>define their own limits.</u><br />
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Truly, you are your greatest limitation.<br />
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If you really delve into the "why" of lack of success guess what you are ALWAYS going to find at some point? Yeah, it's you.<br />
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If you do the same for the true successes in life guess what you are going to find? <u>Every great success that you have is going to be the result of actions that YOU took and decisions YOU made.</u><br />
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<b>When all is said and done it's 100% up to you</b>. Your life is your responsibility. You can either blame the world for all that you don't have or you can get off your ass and make it happen.<br />
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It's up to you.<br />
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When you peel back the layers and you have the courage to define your true reality you will see that there are <b>NO LIMITS. </b><br />
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I heard comedian comedian Stephen Wright say this once and it's very funny and prolific at the same time: "<i>Anywhere is walking distance if you have the time.</i>"<br />
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Same goes for your goals and your vision. There are no limits to what you can accomplish if you have the time, the perseverance and are willing to do what it takes.<br />
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The true hero's and legends that we all look up to are the ones what refused to accept the limits that others placed on them.<br />
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So to you I say: <b>There are no limits.</b> Release the chains that hold you back. Stop pretending that lock that keeps the chains in place is secured by someone else. Look in your pocket. The key is there.<br />
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<b>Here is a 7 step action plan for YOU to live the life you desire:</b></div>
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1.<i> Accept that the past is a book written by you and that the next chapters are also written by you</i>. You determine the story line. Your life is your responsibility.<br />
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2. <i>Only read, watch and listen to positive things.</i> Negatively will bring you down day after day. Refuse to be drawn down.<br />
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3. <i>Stop complaining. </i><br />
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4. <i>Stop sharing negativity on social media</i>.<br />
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5. <i>Make it a point to set daily goals and ACCOMPLISH them.</i> If you move closer your big goal each and every day then you will get there!<br />
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6. <i>Politely dismiss people from your life that don't believe in you and aggressively add people to your life that support you and build you up.</i><br />
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7. <i>Do good. Give back in some way.</i> Even if it is something small that you do just make sure that you are adding value to others when you expect nothing in return.<br />
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<b>This list of 7 step is like a foundation. </b>You do this on a daily basis and the world you create is going to astound you on every level.<br />
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Trust me.<br />
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<i>Are you local lake county and want to get some exercise and give back to the community at the same time? </i>If so please support:<br />
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It's only $15. Kids 15 and under are free. Come get a good workout that isn't going to break the bank. Here is the link to register: <a href="https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199" rel="nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 17.563634872436523px;" target="_blank">https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199</a></div>
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Did you get value out of today's blog post? If so will you please GIVE BACK (#7 above!) by sharing so that others may be blessed? </div>
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THANK YOU!</div>
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To your success!</div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com2tag:blogger.com,1999:blog-2623961029280719406.post-26023074114510458322014-08-27T06:11:00.000-07:002014-08-27T06:11:08.600-07:004:57<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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<br />
I did well as a distance runner in high school in the 80's and 90's. Clearly I had some talent and I worked hard. I loved the mile and that was my favorite event.<br />
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I remember very well my first mile race. It was the "<i>alumni mile.</i>" During halftime of the Friday night home football game the cross country team challenged the alumni to a mile race.<br />
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I finished 5th and ran 5:05.<br />
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In the spring I ran 4:55 in my mile first race and my best that year was 4:49. I didn't even qualify to run at the district state meet that year.<br />
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As a sophomore I ran 4:40 and as a junior I ran 4:32.<br />
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I had some natural leg speed and I ran a lot of miles so I got stronger as I got older. I trained a lot during the off season and I always gave my all in races.<br />
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One day in February of 1991 I ran the perfect race on a perfect day and lowered my best from 4:32 to 4:24. I set the school record that day and that record stood for 18 years. Today the school record at my high school is 4:15.<br />
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The race I ran 4:24 was truly epic. It was at the state championships. Do you know what place I finished? I was 6th in that race.<br />
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In college I went on to run 4:16 in 1994 and that is my all-time personal best.<br />
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I tell you all this for what reason?<br />
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4:57.<br />
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What is 4:57?<br />
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I was walking around the campus of a local high school on Monday. I thought is was cool that the Track and Fiend school records were on a board outside. Awesome! Of course I zeroed in on the distance records and was shocked and disturbed that the school record was 4:57.<br />
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What happened to my sport? Why can't kids run faster than 4:57? To be honest I really am deeply saddened by the trends nowadays. Distance running is a dying sport.<br />
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I guess today's blog is a little bit of a downer. I didn't mean for that but I always write about what is on my heart and to see my sport struggling so much is hard for me to take.<br />
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I know that distance running is Lake County Florida is a not a big thing. I know there as so many different options for kids in this day and age. I know that ball sports and team sports are more glamorous. It's to hot....the list goes on and on.<br />
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I really don't know the true reason for the nationwide decline in the sport of distance running.<br />
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I guess it just is what it is.<br />
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I will finish with a happy thought. I was a runner in high school and it helped to form who I am. Running was and still is a blessing to me. I am a runner. Running created life long bonds and friendships that I will never lose with people that are amazing. Running connected us.<br />
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The memories of the state titles and the championship can never be taken away from me. I was part of an era of fast runners that we may never see again. I am fine with that. Running has giving me so much and I am thankful.<br />
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I hope that you gained some incite or perhaps this post got you thinking a little bit. If you got value I would appreciate it you shared with others.<br />
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Are you struggling with your weight? You are not alone! Maybe our "Back to school" group 24 Day Challenge is just what you need to kick-start some results!<br />
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What is the 24 Day Challenge? 6 minute Video:<a href="https://www.advocare.com/09073310/24daychallenge/"> http://www.24daychallengemovie.com/ </a></div>
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Descriptive website: <a href="https://www.advocare.com/09073310/24daychallenge/">https://www.advocare.com/09073310/24daychallenge/</a></div>
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It you already now and AdvoCare distributor then get with them and get started. If you don't know one then Teresa and I would be honored to coach you.</div>
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Please let me know if you have any questions! </div>
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To your success!</div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-46408918072935477572014-08-25T06:59:00.000-07:002014-08-25T06:59:04.438-07:00Group 24 Day ChallengeYou have seen me talk about the <a href="http://24daychallengemovie.com/">AdvoCare 24 Day Challenge </a>before.<br />
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Why?<br />
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Because it changes lives. <b>PLAIN AND SIMPLE.</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxHixf_9DqZPuQBwHFdAKTdvcioiRGahEJYEiJQYGEj8kIyOCWt7s1vPb50c2ENEvvbuUtrerrJTJjd_JTPpV7hCj3VCIVBE75ieQos5WonQBk_T-nM41hitCzmuIeEEHBWIrqgqNEzw/s1600/10168228_10202981585075983_174284914_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxHixf_9DqZPuQBwHFdAKTdvcioiRGahEJYEiJQYGEj8kIyOCWt7s1vPb50c2ENEvvbuUtrerrJTJjd_JTPpV7hCj3VCIVBE75ieQos5WonQBk_T-nM41hitCzmuIeEEHBWIrqgqNEzw/s1600/10168228_10202981585075983_174284914_n.jpg" height="320" width="320" /></a></div>
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In the last 2 years we have helped hundreds of people to lose thousands of pounds but <u>more importantly</u> we have helped people to become more and to become better. It's an awesome feeling.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpqzVJiwaPPh8XYxqkNOA-QTljeCG2-vIGLEEMWlAXCbAqy1jDdFDAtjtCqx9oN0TwDBgE2ogH9bgDlAkHtTJfp77oTlyHFANtAuw1LfmnBevZzKKwrdnC39DyF4CiaYvNaToh-aBFWw/s1600/1186890_4585594016310_1908624548_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpqzVJiwaPPh8XYxqkNOA-QTljeCG2-vIGLEEMWlAXCbAqy1jDdFDAtjtCqx9oN0TwDBgE2ogH9bgDlAkHtTJfp77oTlyHFANtAuw1LfmnBevZzKKwrdnC39DyF4CiaYvNaToh-aBFWw/s1600/1186890_4585594016310_1908624548_n.jpg" height="256" width="320" /></a></div>
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It's a program that I have done a bunch of times (<i>it's not just for weight lose!</i>) and so has my wife. It's 100% safe and obviously totally effective. </div>
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Maybe now is YOUR time? Maybe this is the time that you want to start to create your own success story.</div>
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What if? What if it is your time to shed the weight FOR GOOD. If the results above appeal to you then I encourage you to find out more via one of the many resources that are available to you.</div>
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<u>Are you super busy?</u> Here is a recorded call for you that is only 7 minutes:<b> 559-726-1099 code 342621 ref#52.</b></div>
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<u>Can you carve out 6 minutes to watch a video on your computer?</u> Here you go: <a href="http://www.24daychallengemovie.com/">http://www.24daychallengemovie.com </a></div>
<br />
<u>Do you want a little more info and a chance to ask questions?</u> Cool. we are doing 2 live webinars in the next couple of days so you can get the details visually and auditory.<br />
<br />
<b>Webinars are <u>Monday, August 25th at 9pm EST</u> and <u>Tuesday, August 26th at 1pm EST.</u> </b><br />
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Login: <a href="http://join.me/advocareteamcopley">http://join.me/advocareteamcopley</a><br />
Dial in: <b>559-726-1000 code 342621</b>.<br />
<br />
Our group 24 Day Challenge starts next Tuesday. To be part of the September group you will need to order your 24 Day Challenge by Friday, August 29th.<br />
<br />
Anybody who joins this group will not only get high qualify coaching to go with the world class supplements but they also will get access to a SECRET Facebook accountability group. In this group we are going to provide daily recipes, workouts and motivation. The value on this is VERY HIGH. Social accountability is VITAL to long term success!<br />
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Will you join us?<br />
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To get started get with the person that referred you to this post. If you are new and friends with Teresa and I just shoot me an email and we will get you started!<br />
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To your success!<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-8520264943215940352014-08-22T07:19:00.002-07:002014-08-22T07:19:43.412-07:005 workout ideas for YOU! <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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Have ever heard someone say: "<i>I just don't know what to do at the gym...</i>"<br />
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Or maybe you have said that yourself?<br />
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In today's short post I am going to show you how to get <b>ULTRA FIT</b> by teaching you 5 different types of workouts that you can do on your own or with others at home, at the gym or virtually anywhere.<br />
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<i>Trade secrets coming your way.</i><br />
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Ready?<br />
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You start with exercises. You can pick 1, 2, 3 or 10. Depending on the type of workout it really doesn't matter. Mix them up! Don't pick push-ups, bench press and dips. Add variety! Throw in some running or rowing or jumping jacks as well to keep the heart rate up. I would try to do at least an upper body intensive exercise and a lower-body and perhaps a "cardio" exercise.<br />
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When you pick your exercises you are going insert them into one of the 5 routines that I am about to talk about. This really is easy stuff people.<br />
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<b><u>1. AMRAP.</u></b> "As many reps as possible" in a set amount of time. This is a good one to challenge a friend with. Let's keep it simple: let's pick <u>push-ups</u>, <u>squats</u> and <u>jumping jacks</u>.<br />
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Once you get you exercise you pick numbers and a time. How about 10, 10 and 50 for 20 minutes. Here is your workout:<br />
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<b>10 push-ups</b><br />
<b>10 squats</b><br />
<b>50 jumping jacks</b><br />
<b>12 minute AMRAP</b><br />
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Are you at the gym? How about this one:<br />
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<b>12 leg press</b><br />
<b>12 bench press</b><br />
<b>200 meter row</b><br />
<b>20 minute AMRAP</b><br />
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The possibilities really are limitless. AMRAP workouts are fun because it keeps you moving. My suggestion is that when you do one write your score down and try to beat it next week or next month!<br />
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<u><b>2. Count-down or count-up.</b></u> I love these workouts. They are so EASY to program and a lot of fun to do. Plus they end up being more challenging then you think.<br />
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Here is how it works. <i>You pick exercises, you pick a goal number and you pick a starting number and you go!</i><br />
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Exercises: squats and swings. Starting number: 1. Goal number: 15.<br />
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Here is what you do: Do 1 squat and one swing. Then 2 each, then 3, 4, 5.... until you reach 15. That is a count up. The countdown is the same thing except you start high and end low.<br />
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You can add variety to this workout by doing something in between. Do you have stairs? Do one set of stairs in between each round. You can do a countdown with just one exercise but using this method!<br />
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How about this! You have a basketball court. Do 20 burpees at one end line and 19 at the OTHER end line. Go back and forth till you are done.<br />
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An absolute KILLER workout is to pick 7 exercises and start at 1 then go up to 7 and BACK DOWN to 1. What a great workout!<br />
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<b><u>3. TABATA.</u></b> Another simple concept than can create a really challenging workout. You can add a lot of variety to this by adding different exercises. The basic one exercise at a time tabata looks like this:<br />
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20 seconds work, 10 seconds rest: 8 rounds (4 minutes)<br />
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You can keep score in a couple of ways. You can add you total reps if you want. The other way is more fun thought! You "score" is your lowest rep for the entire 8 rounds. If you highest round was 20 but you lowest round was 4...well.... your score is 4. Makes you stay consistent!<br />
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To get a killer workout pick 4 exercises and do 8 rounds of each. This will be 16 minutes of pure joy!<br />
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You can also mix up the 2 or more exercises. First 20 seconds push-ups, rest 10 seconds, then 20 seconds squats, rest 10 seconds then back to push-ups.....<br />
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<b><u>4. Hopper.</u></b> Here is how this works. You put the numbers 10, 20, 30, 40, and 50 in a bucket. You have another bucket and you put 5 different exercises in there. You pull out a number and you pull out and exercise and you do it. When you are done with that round you draw another number and anther exercise till they are gone. You can do what ever numbers you want and as many as you want. You can can have an equal number or you can have some extra exercises or numbers that may not show up.<br />
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You can do this is a group and make it fun by letting people pick. Line up the numbers on one side or a board and the exercise on the other side of the board. You can pick which exercise goes with which number but each exercise and number can only be picked once! Start at the the bottom, start at the top, do whatever order you want...it's up to you!<br />
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<u style="font-weight: bold;">5. Workout poker.</u> This isn't new but it is a lot of fun. I was doing this long before Facebook and CrossFit so maybe I invented it. Or maybe not.<br />
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Here is way to do this as a group and make a game out of it.<br />
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<b>Hearts:</b> <i>Burpees.</i><br />
<b>Spades:</b> <i>Jumping jacks.</i><br />
<b>Diamonds:</b> <i>Squats.</i><br />
<b>Clubs</b>: <i>Sit-ups.</i><br />
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Ace is 50, king 25, queen 20, jack 1, all other cards use the number. Maybe 7's are zero and deuces are 10 for the other team of something. Be creative!<br />
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I know I would be DREADING that ace of hearts!<br />
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Each person gets 5 cards and its a race to see who finished first! Winner of each round gets a poker chip. The person with the most chips at the end of 30 minutes wins.<br />
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You can also start people with 2 cards and when they finish their 2 cards you give them another. Round is over when all 52 cards are out. Winner has the best poker hand!<br />
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You can do this by yourself is a similar manner. Set a timer and try to get through the whole deck. Just be creative and have fun.<br />
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Now you have 5 workout ideas to help you vary your workout and get in killer shape. This is how I program workouts for our clients. We try to mix it up, make it a little competitive and have fun!<br />
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I hope that this short post added some value to you. If you think it may help others will you please share. I would appreciate that!<br />
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<i>Are you looking for a good workout and maybe see some of the concepts above from one of my workouts? </i>Well... you are in luck! We are doing an "open to the public" workout on Saturday! Normally we don't do "drop in" classes but... we do on Saturdays. <b>For just $10 you will get an awesome workout and have some fun.</b><br />
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This Saturday is "<b>Montezuma's Revenge</b>". If you want to know what that is you will need to show up at ASM Fitness, 34 Ohio Blvd, Eustis at 8am on Saturday!<br />
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Come with a friend! You will love it!<br />
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To your success!<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-90887969336702737942014-08-21T07:52:00.000-07:002014-08-21T07:52:05.461-07:00Pull-ups<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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Let's have a philosophical discussion today about why we exercise.<br />
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Cool?<br />
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There are lot's of "reasons" that you would give as to why we exercise. Some might say to "<i>look better or feel better or live longer or have more energy or to perform better</i>". There are lots of ways to look at the same thing.<br />
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We exercise for all of the reasons above.<br />
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This is true but I think it is more that that.<br />
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I think that we exercise not to be more than we should be or more than we are but <u>to be WHAT we would be</u>. We exercise to get closer to our potential.<br />
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You see, our bodies are amazing machines. We were designed by our creator to do so much more than we do. Our potential is so much higher than what most of us get to.<br />
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We don't exercise to be more than we are supposed to be. We exercise to get closer to our potential than we are now.<br />
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Maybe that is a paradigm shift for you. Maybe it is not.<br />
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This brings me to the topic of pull-ups.<br />
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I recently posted a video of me doing 45 unbroken pull-ups. The day before I had posted an embarrassing video of me and a NO REP clean. With all the, ahem, feedback I got from the bad form video I figured I'd redeem myself and post a video of me doing something more impressive then falling down.<br />
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I figured I was in the clear with that video.<br />
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Survey says....<br />
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<a href="http://andersonatlarge.typepad.com/.a/6a00d8341c697453ef0154339fbdcb970c-800wi" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://andersonatlarge.typepad.com/.a/6a00d8341c697453ef0154339fbdcb970c-800wi" height="231" width="320" /></a></div>
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Apparently my pull-up form was wrong. I love the Taylor Swift song with the line, "<i>people throw rocks at things that shine</i>."</div>
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I open myself up so I have to be a man and take it. It makes for good blog post idea. </div>
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You can watch the video yourself below. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qkCdQSx0ZjI?feature=player_embedded' frameborder='0'></iframe><br />
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When I look at an exercise like pull-ups I go back to the discussion from early. Why do we exercise? Why do we do it? We exercise to help us get closer to our potential.</div>
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If I were to only move my arms while doing a pull-up is that BETTER than the way that I do it? MAYBE I would focus on my biceps and my lats little more. But why? Is it a better exercise to do that? With a set of 45 pull-ups I am jacking my heart rate up, engaging my hips, using my core and stretching all my anterior and posterior muscles, tendons and ligaments. </div>
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It's funny because people that make fun of kipping pull-ups probably go to the gym and do the leg extension machine and crunches. </div>
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People have had this criticism of "kipping" pull-ups ever since CrossFit started teaching them as standard. Heck, maybe even before. It drives me crazy. </div>
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Here is what I think: straight arms to chin over the bar is a pull-up. Period. <i>Why should we not use our body to do the work in the most efficient way possible?</i></div>
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I am 170 lbs. If I did 20 strict pull-ups then I lifted 3400 lbs over the bar. If I do 45 kipping pull-ups didn't I now lift 7650 lbs over the bar? <b>Which one gets you a better workout?</b> Which one makes your entire body stronger? </div>
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You could do the comparison with so many exercises. 10 leg extensions at 60 lbs equals 600 lbs moved by one muscle group. 10 thrusters at 95 lbs equals 950 lbs moved my MANY muscle groups. </div>
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The people that don't like kipping pull-ups are, in general, people that believe in the "body building" way of working out. In other words you target one muscle group at a time so it breaks down and then grows. I disagree with that mode of thinking. I believe that the body is meant to do many things and the rest and recovery may of my not be available in everyday normal life. We have to be prepared for anything! </div>
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I think strict pull-ups are a great exercise. I have nothing against them and they are a good way to help develop strength. But I like kipping pull-ups so much better because they make me more fit and do a better job at helping me to reach my potential. </div>
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So I guess to sum up my message today I will leave you with a simple though to ponder. At the end of your workout are you REALLY tired? Good. It was a success. Do it again tomorrow but try to get more tired. </div>
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Did you know that 4 time CrossFit Games champion Rich Froning used AdvoCare supplements? </div>
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<a href="https://www.advocare.com/Images/Endorsers/rich_froning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://www.advocare.com/Images/Endorsers/rich_froning.jpg" /></a></div>
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If you want to take your game to a new level don't you think putting the same supplements in your body as the champ will help? I know it helps me. <a href="https://www.advocare.com/09073310/Products/Endorsers/EndorserBio.aspx?id=140131275">CLICK HERE to see what Rich uses! </a></div>
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If you want to get started with AdvoCare products talk to your favorite distributor and they will help you get started. If you don't have a distributor then shoot me a quick email and Teresa and I would be glad to take care of you! </div>
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Did you get value out of today's post? If so could you please share. There are many out there that might need a little encouragement. THANK YOU!</div>
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To your success,</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJZcpW8GTLRzK99YHkQyIycDYOiWd1eZVNhH4hyphenhyphenMWWgHutYMIHHByBHkH3ljYsntr53tEEytha6ZCH7WrmLZ7hs2f-pQXhV8-BBkI2TTFpM0QI53-iZbuYk6Pib_aKHjOMJ5frbmv18Q/s1600/rick+pointing.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJZcpW8GTLRzK99YHkQyIycDYOiWd1eZVNhH4hyphenhyphenMWWgHutYMIHHByBHkH3ljYsntr53tEEytha6ZCH7WrmLZ7hs2f-pQXhV8-BBkI2TTFpM0QI53-iZbuYk6Pib_aKHjOMJ5frbmv18Q/s1600/rick+pointing.jpg" height="200" width="133" /></a></div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-71961312976146111142014-08-20T12:05:00.002-07:002014-08-20T12:05:59.751-07:00Stupid things people say to avoid being honest<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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Sometimes I just don't get people.<br />
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Maybe it's more than sometimes...<br />
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So the other day I'm driving home from somewhere. My phone rings and I see that it is someone that is an AdvoCare customer of mine who I hadn't spoken to in a long time. She got right to the point with why she called.<br />
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She called to invite me to a business opportunity meeting.<br />
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Now this blog is not about the right and the wrong way to get people involved with your opportunity. I am ALL FOR direct sales and a business opportunity. It's just that I already have one that I absolutely love and that pays me well. I wouldn't look at any other ever in a million years.<br />
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That's not the point.<br />
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The point is that while I was talking to her I was thinking of how I was going to tell her that I couldn't come to her party.<br />
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100% honesty. The beach. We were talking the kids to the beach and we just weren't going to be around. That would have been a clear lie and totally dishonest. What other excuse could I make up...? Hmmm....<br />
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When she got done with her invite this is what I said, "<i>Thank you for the invite. I am honored that you thought of us but I am not interested. I am happy with what we are doing and I have no desire to look at anything else. So have you been? Keeping busy?</i>"<br />
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She understood and that was the end of it.<br />
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Most people go the easy and cheap way. They say, "<i>I'll be there..</i>." then they don't show up. Or they say, "<i>I can't make this one, when is the next one...</i>"<br />
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Lies, lies and lies.<br />
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<a href="http://d13s5ta1qg2cax.cloudfront.net/wp-content/uploads/liar-liar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://d13s5ta1qg2cax.cloudfront.net/wp-content/uploads/liar-liar.jpg" height="320" width="320" /></a></div>
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I really don't know why people lie to get out of things. Why not be honest?<br />
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In fitness I see it SO OFTEN.<br />
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So why did you stop going to the gym? "<i>OMG, life got in the way....I got so busy.... the kids went back to school....the kids weren't in school....</i>" BLAH, BLAH, BLAH.....<br />
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We just don't want to the tell the truth.<br />
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"<i>I gave up.... I quit....I didn't have the will power....my purpose wasn't strong enough....</i>"<br />
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<b>My message today is simple</b>. Have the courage to define your reality. Have the courage to say, "<i>I quit because I didn't make it important enough. I quit because of me. I quit because I simply gave up. I quit and I am ashamed of myself for that. I need to become a better person and I am GOING TO TRY AGAIN.</i>"<br />
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Admitting that we failed at something is hard. Sometimes though it is ok to say, "<i>It just wasn't for me.</i>" There doesn't have to be a reason.<br />
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Just don't lie or say something stupid. You didn't quit because you didn't like the music. Face the truth and you will feel better about yourself.<br />
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Hey, are you a runner? Teresa and I are super excited to announce that we are putting on a local 5k in Leesburg on October 4th. It's called the "<b>Running is for the birds 5k run/walk</b>."<br />
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<a href="https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199">https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199</a><br />
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Want to know the REALLY cool part? Well... actually two really cool parts.<br />
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Much of the course is on the rail trails downtown. Shade and no cars. Awesome stuff!<br />
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The other cool thing about the race is that the cost is just $15 to pre-register and $20 on race day. Can't beat that. Here is the link again:<br />
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<a href="https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199">https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199</a><br />
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Did you get value out of today's message? Please share this post if you did. THANK YOU!<br />
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To your success,<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-38664511799096141902014-08-15T05:25:00.000-07:002014-08-15T05:25:19.142-07:00Tough to fathom <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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I'll be honest. I have a real hard time understanding certain things. I have a couple of examples today.<br />
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This is a screen shot of an email I get 3-4 times per week. Do people REALLY believe this crap? It is tough for me to fathom.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIH62DQlt8QVh3LCYXuVkuG5aGwuz0bIxg0ScCaIEUV04KH3AdDcjMY8dgvuWWur16rHGMir7GchPbzDyanR_VkDlKoKMXov6NJqa8wY1OuOrm4klNU8HKABy5ncW27GqiGmjbjnfdqA/s1600/diet.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIH62DQlt8QVh3LCYXuVkuG5aGwuz0bIxg0ScCaIEUV04KH3AdDcjMY8dgvuWWur16rHGMir7GchPbzDyanR_VkDlKoKMXov6NJqa8wY1OuOrm4klNU8HKABy5ncW27GqiGmjbjnfdqA/s1600/diet.PNG" height="320" width="213" /></a></div>
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I mean seriously. How dumb are we that we will buy something just because it says "burn fat fast, no diet and exercise"?</div>
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Have we become that dumb as a society that people actually believe that the only reason 2/3's of all Americans are overweight is that they haven't tried this pill? </div>
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The sad thing is that people do buy this crap.</div>
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I am here to tell you that if this worked then the obesity levels would go down and not up. </div>
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Crazy. </div>
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How about this marketing gem that I snapped a picture of as I walked through the grocery store. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_whhEzIV6n_Dz_0IO0AD3L7Dh32iGqKl7kqWUzJtNno891XbIT4lzblb5nGTv5bodvJPsncXwVGWMfOLuXmT4cyXzmKX4RP4tyz9M0nz92QjGqB9dMji2Uvfr2h0OV5fFte7_vikaCA/s1600/bik.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_whhEzIV6n_Dz_0IO0AD3L7Dh32iGqKl7kqWUzJtNno891XbIT4lzblb5nGTv5bodvJPsncXwVGWMfOLuXmT4cyXzmKX4RP4tyz9M0nz92QjGqB9dMji2Uvfr2h0OV5fFte7_vikaCA/s1600/bik.JPG" height="320" width="240" /></a></div>
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Tell me ladies. Are you going to buy this because it says, "<i>bikini ready</i>". Do you think this "<i>yummy shake</i>" (<i>by the way, "yummy" is a scientific team and the FDA fully supports it</i>.) is the secret that the hot girls at the beach in the bikinis have? </div>
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I know my comments are a little tongue and cheek but I hope you get the point. </div>
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Low grade crap that is marketed to you in a slimy manner just doesn't work. You want to know a secret? If it worked they wouldn't have to do that. It would sell it's self because of the results and the happy customers. </div>
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A quick disclaimer to you, my loyal reader. You know that we are independent distributors for AdvoCare. I don't ever want to try to promote my product my bringing down another. This post obviously goes in that direction. The intent of this quick message was simply to point out the ridiculousness of the marketing campaigned of these products. I hope that makes sense. </div>
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Happy Friday to you all. If you got value from this post today please share it around so that others can get the message as well. </div>
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If you would like to learn more about the weight loss system that we coach people through <a href="https://www.advocare.com/09073310/24daychallenge/Default.aspx">CLICK ON THIS LINK</a> and send me an email so we can help you get started and coach you up. </div>
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To your success!</div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com1tag:blogger.com,1999:blog-2623961029280719406.post-45033658595236542812014-08-14T10:39:00.000-07:002014-08-14T10:39:32.175-07:00Our Team<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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Today I want to tell you about some of the lives that we have changed with <a href="http://www.championswebinar.com/">AdvoCare</a> as our vehicle.<br />
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In late 2011 we said yes to <a href="http://www.championswebinar.com/">AdvoCare</a>. At the time we were broke, Teresa was working at a job that she hated and I was addicted to energy drinks. We needed a solution.<br />
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We made a decision and took action. We went to the highest discount level and started taking products. For us the results were nothing short of AMAZING. Teresa gained 12 lbs of muscle in 6 weeks. I kicked the energy drink habit for good and started performing better in workouts.<br />
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As a matter of fact in the 4000+ person Savage Race in 2011 I finished a respectable 7th. In the spring of 2012, after 4 months of using <a href="http://www.championswebinar.com/">AdvoCare</a> products I won the Savage Race and was paid $500.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV6MIlfWxQagLZg0_YnF9_zyR1bcMZVXR_DsLBU5aMmLhEihSrE_xYMTYrf8cGB_gVguwsCragVtND5vEo139OOSQKvAQpqq7ICN2bHfOApCQ-6kcjbZ6O5ERebBkNidthN3XyU80UhQ/s1600/savage.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV6MIlfWxQagLZg0_YnF9_zyR1bcMZVXR_DsLBU5aMmLhEihSrE_xYMTYrf8cGB_gVguwsCragVtND5vEo139OOSQKvAQpqq7ICN2bHfOApCQ-6kcjbZ6O5ERebBkNidthN3XyU80UhQ/s1600/savage.PNG" height="213" width="320" /></a></div>
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The products are amazing and they worked.<br />
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We started sharing and we started building a team. Today I want to take the opportunity to introduce you some of our team.<br />
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We change lives. We build champions.<br />
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This is Jason.<br />
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<a href="https://scontent-a-mia.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/936072_10203210575522987_3386201652672674170_n.jpg?oh=cc4773f9e2149dbce57963b62064fe17&oe=546CF078" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://scontent-a-mia.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/936072_10203210575522987_3386201652672674170_n.jpg?oh=cc4773f9e2149dbce57963b62064fe17&oe=546CF078" width="253" /></a></div>
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He was one of the first people that we introduced to the 24 Day Challenge. He had been working out with me for 2 years but was still 210 lbs. He worked and traveled all week. <i>On the weekend he was to tired to play with his 4 year old son AJ.</i> He says "<b>I was napping away my kids life</b>". </div>
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He lost 30 lbs and now has more energy than he ever has had. He has kept the weight off and is a champion dad for his son. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfNG_2m6afwA28TRr0KsT9ZCLFd3rAEWw8hIPLo_TtwuFAYY1mfZO9dUKolC7DEvBu9JY3NVXVihsLc1sBQ0SCajbMxRM_OfvDQmd8sgzviWoZIfjMmlFflc0GcEwx_4oh00cTt5sKw/s1600/jason1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfNG_2m6afwA28TRr0KsT9ZCLFd3rAEWw8hIPLo_TtwuFAYY1mfZO9dUKolC7DEvBu9JY3NVXVihsLc1sBQ0SCajbMxRM_OfvDQmd8sgzviWoZIfjMmlFflc0GcEwx_4oh00cTt5sKw/s1600/jason1.jpg" height="320" width="240" /></a></div>
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Meet Joe and Linda Peters. Joe is a firefighter / paramedic and Linda is a nurse. This is what they looked like just a few short years ago. </div>
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<a href="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xfa1/t1.0-9/1923517_53978174229_6463675_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xfa1/t1.0-9/1923517_53978174229_6463675_n.jpg" width="320" /></a></div>
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There was a defining moment in their lives that they become sick and tired of being sick and tired and they began their weight loss journey. Along the way they came into out lives and we introduced them to AdvoCare and the <a href="http://www.24daychallengemovie.com/">24 Day Challenge</a>. </div>
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Check out their transformation.</div>
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<a href="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xfa1/t1.0-9/297734_10151112709824230_351078484_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xfa1/t1.0-9/297734_10151112709824230_351078484_n.jpg" width="240" /></a></div>
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Linda and Joe transformed their bodies and that is not all. They also have changed their lives. Now they own a gym and they are part of the <b>National Leadership Team</b> with AdvoCare. They are blessing others with their story and earning $1500-$2000 per month by using AdvoCare as a plan B income. </div>
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They are leading an army of people. </div>
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A couple that is part of that army are the Fosters. Here are Delaney and Gary.</div>
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When they joined the team in August of 2012 they were in serious need of weight loss and so much more. They have 6 kids that Delaney's home schools. AdvoCare changed there lives and now Delaney works the business and in less than 2 years has matched the income that Gary makes after many, many years in a government job. </div>
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Plus they are down 130 lbs between them. </div>
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<i>AdvoCare has blessed them and they are champions and raising champion kids</i>. Check out their transformation. Wow. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA80nlu4cDE2mpuhyphenhyphen77hnte4Y-3pjNEpnWmINljznEjmko0IGFtPlwDxPhNPBSXGtwT_iJJ-B-tTLWv8a7wbN5QpTAqb6F6QxfmEecMFHfTq2xVktogT1oO5okaWDad_fXFZyCiGWO0w/s1600/579178_10151808903729230_880440093_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA80nlu4cDE2mpuhyphenhyphen77hnte4Y-3pjNEpnWmINljznEjmko0IGFtPlwDxPhNPBSXGtwT_iJJ-B-tTLWv8a7wbN5QpTAqb6F6QxfmEecMFHfTq2xVktogT1oO5okaWDad_fXFZyCiGWO0w/s1600/579178_10151808903729230_880440093_n.jpg" height="173" width="320" /></a></div>
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A lot of times people that do what i do get a hard time from people that don't understand what we do. The purpose of this post today is to show you that we change lives. Here is the proof. As a personal trainer for 12 years I helped people and some people got some results but results like this? No way.</div>
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There as so many more. </div>
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How about Ashley and Trent. I took this picture last night. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_w5ueLBTaIDlucfaUF8hRpVzJPpLD6wyJ_4ulRu68Wwqa3RkvGu-EBG36EN-kylkfpx-sqTX1hoKl-3GzPrFDa2p5syl79o5xffyIKdjm-aZhOI9QX95GFMhB8pT2RqdWlDvSRHqIw/s1600/ash.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL_w5ueLBTaIDlucfaUF8hRpVzJPpLD6wyJ_4ulRu68Wwqa3RkvGu-EBG36EN-kylkfpx-sqTX1hoKl-3GzPrFDa2p5syl79o5xffyIKdjm-aZhOI9QX95GFMhB8pT2RqdWlDvSRHqIw/s1600/ash.JPG" height="320" width="320" /></a></div>
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A year ago we found our way into their living room. Sure Ashley wanted to lose weight. The <a href="http://www.24daychallengemovie.com/">24 Day Challenge</a> helped her lose 14 lbs in 24 days and over 40 to date. </div>
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But that wasn't what they needed.</div>
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Their finances were stretched. Their marriage was stressed. Trent was falling into alcoholism and Ashley wasn't being the mom she wanted to be because the was so tired and disgusted with herself all the time.</div>
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Now they are champion parents who workout everyday and they are raising 3 champion kids. AdvoCare changed their lives and the tears in Trent's eyes last night showed me that. </div>
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Think Ashley is proud of her physical transformation?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig_8isikunrIHYicH5vzZBptFfX_F4f4C6upN9zZWYHNjQjHiBAP_lEXiY5BPZ67QVST_eeTjdT6XXqdP4KbVe80VwmvahTS49TkfoZclB9lS-AmXCN4tS09hhuk-RH8D3NaRtgaGHUw/s1600/ashley+latest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig_8isikunrIHYicH5vzZBptFfX_F4f4C6upN9zZWYHNjQjHiBAP_lEXiY5BPZ67QVST_eeTjdT6XXqdP4KbVe80VwmvahTS49TkfoZclB9lS-AmXCN4tS09hhuk-RH8D3NaRtgaGHUw/s1600/ashley+latest.jpg" height="227" width="320" /></a></div>
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I could go on all day. There are dozens of storys.</div>
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2 years ago Mike waited in line with his wife and 2 little kids for 90 minutes in the summer heat. He got to the front of the line for the roller coaster at Universal Studios only to find out he was too fat to fit. </div>
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He was embarrassed and discussed. They found us and got started on the <a href="http://www.24daychallengemovie.com/">24 Day Challenge</a>. During the challenge Mike and Brittany both shed 25 lbs of fat. to date Britt is down over 50 lbs. And Mike? Check him out....</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqmcAXS1yMC_uipyyHnnnnx3F6uhQiLiMAYxRcJ8AadRoZ1d_TQv3B00jjKiwnkkJmvcu9m_T_R9ICj_h7GY564rxCWqBkgac_s7o4K-6jbTR9n05lMGnH6Vbm_Dsjcs8Fx9HEQx85w/s1600/10430865_788620424489277_1399594313573638803_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqmcAXS1yMC_uipyyHnnnnx3F6uhQiLiMAYxRcJ8AadRoZ1d_TQv3B00jjKiwnkkJmvcu9m_T_R9ICj_h7GY564rxCWqBkgac_s7o4K-6jbTR9n05lMGnH6Vbm_Dsjcs8Fx9HEQx85w/s1600/10430865_788620424489277_1399594313573638803_n.jpg" height="246" width="320" /></a></div>
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This flyer is a couple of months old. He is down 135 lbs now. He is a changed man and a champion for his kids. </div>
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If you still think that direct sales is "<i>one of those things</i>" or a bunch people that want to "<i>take your money and run</i>" or it's a "<i>pyramid scheme</i>" well.... you are dead wrong. </div>
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These are real people who have had there lives changed and they are all on OUR TEAM.</div>
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Want more?</div>
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Dawn. Check out her before and after.</div>
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<a href="https://scontent-a-mia.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10552353_10204518225459706_7504296365290154718_n.jpg?oh=9a899c627614ada318791633daf285a6&oe=546765BB" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://scontent-a-mia.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/10552353_10204518225459706_7504296365290154718_n.jpg?oh=9a899c627614ada318791633daf285a6&oe=546765BB" width="320" /></a></div>
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Dawn was miserable just a couple of months ago. She did the <a href="http://www.24daychallengemovie.com/">24 Day Challenge</a>, lost 9 lbs and now is doing CrossFit. She texted me one day and said that she had just "<i>run for the first time in years</i>." </div>
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Champion! </div>
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Lastly I want to introduce you to Emily. This is the picture she posted to Facebook TODAY.</div>
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<a href="https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xpa1/t1.0-9/10351762_10203757574955344_8177342296630863092_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xpa1/t1.0-9/10351762_10203757574955344_8177342296630863092_n.jpg" width="320" /></a></div>
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Does this 27 year old, single mom, school teacher exude confidence or what? It wasn't always that way.</div>
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3 months ago she came to us at 38% body fat and in a bad spot in life. The was physically weak and she needed motivation. </div>
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We got her on the <a href="http://www.24daychallengemovie.com/">24 Day Challenge</a> and she has shed over 20lbs of fat off her body. She is strong and happy and <b>WE HELPED HER</b> to get that point. Ask her if Advocare had something to do with that.</div>
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This is a comment from her on that picture when I re-posted it: "<i>Best decision on my life.</i>" </div>
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The cool thing? She loves to help people. Remember Dawn from the story above? Emily introduced us to Dawn. Now Emily is paying it forward because that is what we do. We build champions. </div>
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I have a lot more story's but I am going to leave it at that for day.</div>
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Did you get inspired? Do you want to be one of these stories? </div>
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What is stopping you? If you are already with Advocare well <b>GET TO WORK</b>. Someone out there needs to be blessed with this opportunity. On the fence about whether to join our team another team? </div>
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What do you think your life would be like if you have the weigh loss results like Mike? Or maybe the smile that Emily has? Maybe you need income and would like to earn $3000 per month working part time (10-15 hours per week) like Teresa and I do.</div>
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It's all possible with Advocare.</div>
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If you know a distributor and this has inspired you then contact them. Tell them that you want to change lives and they will show you how. If you are our friend and have never been involved before then we would be glad to help you get health results or earn some money helping others. The choice is yours.</div>
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I hope you got value out of this post. <b>If you did please share this around. Somewhere out there someone YOU know is desperately looking for a way to be one of these stories</b>. Please bless them! </div>
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You are a champion! </div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com2tag:blogger.com,1999:blog-2623961029280719406.post-21059928810101163652014-08-13T06:34:00.000-07:002014-08-13T06:34:56.584-07:00B. A. R. <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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No I don't want you to go to the bar. Not the best idea.<br />
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<a href="http://peterubel.com/files/2014/05/drunk-at-bar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://peterubel.com/files/2014/05/drunk-at-bar.jpg" height="208" width="320" /></a></div>
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I have an acronym that could change your life for the better. </div>
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Really. <i>Sometimes to make a major change in your life all you need is a slight shift in the way that you think.</i> Are you ready for that shift?</div>
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I was at <b>Advocare Success School</b> this weekend. What an amazing experience it was. Cowboy Stadium is a pretty impressive place. Here is what it looked like: </div>
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<a href="http://1.bp.blogspot.com/-utjzRb5U5l4/UgpsalX4qzI/AAAAAAABAtM/BvtFiJjQGEU/s640/blogger-image-439878517.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-utjzRb5U5l4/UgpsalX4qzI/AAAAAAABAtM/BvtFiJjQGEU/s640/blogger-image-439878517.jpg" height="320" width="240" /></a></div>
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25,000 people in attendance. Curious thing though. Over the course of the weekend we only got see 20 or so leaders and big income earners. Obviously there are a lot more but it is a relativity small percentage of the 25,000 people in the building. </div>
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In Advocare (<i>the direct sales company that I am part of</i>) only .5% of the 500,000 plus distributorships are on the <b>National Leadership Team.</b> </div>
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It's just like anything else. There are 2.1 million people employed by Walmart. How many make $10,000 per month? I don't know but I bet it's less than 1/2 of one percent. </div>
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The point is that in anything a very small percentage of people excel about and beyond. </div>
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The people that excel. How do they do it?</div>
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I think it is super simple. It's the acronym that I mentioned before: <b>B. A. R. </b></div>
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<span style="color: red;"><b>B - Belief.</b></span> It may seem simple or it may even seem silly but if you don't truly in your heart believe that you can do it then you can't. Period. If you you believe that you can do it then you can literally do ANYTHING. But belief is only half of the equation. God's honest truth.</div>
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<span style="color: red;"><b>A - Action. </b></span>This is what trips most people up. I am amazed the number of people that talk a big game but yet do very little action to accomplish the goal. You must get off your ass and get to work to get what you want. Truth.</div>
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<span style="color: red;"><b>R - Results</b></span>. With both believe and action you will get results. If you are missing one or the other you will not get the results that you want. It's simple and it's the truth. </div>
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<b>Sadly the achievers of the world are in the minority.</b> Most people aren't successful at high levels. The reason is more simple that most people think. </div>
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It's a lack of belief and a lack of action. </div>
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If you really and truly want something out of life that is more than you already have you MUST start with belief and you must create massive amounts of action. </div>
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I hope you got value from today's simple message. If you did will you please share so your friends can be blessed? </div>
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<i>Are you within an hour or so of Eustis, Florida?</i> If you are Teresa and I are doing a fun workout on Saturday that you may be interested in checking out. It's called "<b>Rick and T's Amazing Race</b>". What is this? You are going to have to come on Saturday to find out! It's going to be fun!</div>
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<b>Details and to RSVP:</b> <a href="https://www.facebook.com/events/679465378788278/">https://www.facebook.com/events/679465378788278/</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDq6KQPKF3pJSde6vkcfHwzGW4AKVAuYY46gkNHuFQr4Vkq6xIr6hvHkhMaBFwFQXqkElb-QkaataYaIr-eoa_n9X9YLdT7VmtiV6LUtas_TMl2TBpKZUKrWC9gXj1tFMus3Eod079cw/s1600/amazing+race.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDq6KQPKF3pJSde6vkcfHwzGW4AKVAuYY46gkNHuFQr4Vkq6xIr6hvHkhMaBFwFQXqkElb-QkaataYaIr-eoa_n9X9YLdT7VmtiV6LUtas_TMl2TBpKZUKrWC9gXj1tFMus3Eod079cw/s1600/amazing+race.jpg" height="240" width="320" /></a></div>
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Hope you have a great day. You are a champion! </div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-21242804655750379642014-08-06T07:18:00.001-07:002014-08-06T07:18:43.116-07:00Real FitnessWhat is fitness really? What does it mean to be fit? Are you truly fit? <div><br></div><div>Teresa was just now telling me about a lady who told her that she could leg press like 300 lbs. Pretty impressive, right? </div><div><br></div><div>Maybe. This lady can't do a push-up.</div><div><br></div><div>So does a 300 lb leg press mean you are fit? </div><div><br></div><div>What if you can run a 5 minute mile but can't bench press 100 lbs? Is a 5 minute miler more fit than a guy who can only run 9 minutes for a mile...but can bench press 400 lbs. </div><div><br></div><div>I think it speaks to the essence of REAL FITNESS.</div><div><br></div><div>I would even argue that part of what is wrong with the health in our country is that we don't actually focus on true fitness. </div><div><br></div><div>In other words we place importance on singular exercises and numbers when we really need to place value on being fit. </div><div><br></div><div>The goal of today's post is again to get you thinking. </div><div><br></div><div>Ask yourself these 3 questions:</div><div><br></div><div>1. Are you happy with the way you look and the way you feel? </div><div><br></div><div>2. Are you focussing one one aspect of fitness? (i.e running or power lifting)</div><div><br></div><div>3. Are you you willing to make changes in your fitness plan? </div><div><br></div><div>If you said "no" to either #1 or #2 then #3 better be "YES". </div><div><br></div><div>It's as simple as that. If you focus on one thing you will not get great results long term. </div><div><br></div><div>The message for today may help you if you are wanting better levels of fitness but struggling. </div><div><br></div><div>It could be what you are doing. </div><div><br></div><div>If you want to be personally coached by Teresa and I we would be happy to help. Shoot me a quick email and we can see if you are a candidate for our coaching! </div><div><br></div><div>Please share this post if you find value! THANK YOU!</div><div><br></div><div>Rick Copley, Your Best Fitness Coach</div><div>Rick@yourbestfitnesscoach.com</div><div><a href="tel:352-989-6795" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0/1">352-989-6795</a></div>Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-61598951934627477062014-08-05T12:02:00.001-07:002014-08-05T12:13:41.414-07:00Don't make excuses for your addiction<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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To I am going to keep this post short today. We have a ton of stuff to do to get ready for our twice per year trip to Texas for Advocare Success School. We leave tomorrow.<br />
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The message today is short but powerful. </div>
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<b>Don't make excuses for your addiction. </b></div>
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I had a little bit of negative "feedback" from my blog post about the Coke "share" campaign. What the heck. Negative feedback is still feedback. </div>
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I'll take it. </div>
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My friend and mentor Mike Ferro likes to say that you need to have the courage to "<i>define your reality</i>". </div>
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Truth. </div>
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You have to have the COURAGE even if it's not a pretty picture. </div>
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If you have an addiction you must admit that you have an addiction and admit that you are two weak to fight the battle that you must fight to beat it. </div>
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Harsh? Probably. Truth? Indeed. </div>
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Lots if people have terrible addictions. I'm sure it is hard. There are also lots of people that overcome these addictions. </div>
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It can be done. Addiction can be beat if you have the courage to first admit it then have the courage to beat it. </div>
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It can be done. </div>
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Don't be lame and try to rationalize your addiction or make excuses. <i>"It's not that bad...I and quit anytime...it's only once in a while.</i>"</div>
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You are not fooling anyone and you are only hurting yourself if you don't face the problem head on. </div>
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Are you making excuses for your addiction? Stop it. Stop it now. </div>
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You are better than that. </div>
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If you got value out of today's short message please share. Someone one there may need to hear this. I hope that got you thinking.<br />
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Are you on Instagram? If you are will you please follow me: @RICKCOPLEY. I post lot's of cool stuff and I follow back!<br />
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To your success!<br />
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-25976457306014791772014-08-04T05:59:00.000-07:002014-08-04T05:59:58.033-07:00Honesty is the best policy <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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Honesty is the best policy. Have you seen this picture making the rounds on social media?<br />
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Brilliant. Freakin' brilliant. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmtLOy3WO9vbQhEsi9Gf291F91sYlyHWsvokedXJidAERUAaP8-vhivNodJYOu2QbNZoQO4i-xj0W8f-FywpIOv-Xa6W1czOc6j9Z9cy8aJJKk_s9lq6DLtQ0jlkeZHHTmGgmU2UeNBg/s1600/share.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmtLOy3WO9vbQhEsi9Gf291F91sYlyHWsvokedXJidAERUAaP8-vhivNodJYOu2QbNZoQO4i-xj0W8f-FywpIOv-Xa6W1czOc6j9Z9cy8aJJKk_s9lq6DLtQ0jlkeZHHTmGgmU2UeNBg/s1600/share.gif" height="240" width="320" /></a></div>
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Dale Carnegie talks about it in his famous book "<i>How to Win Friends and Influence People</i>." What is the most popular word in ANY language?</div>
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It's YOUR name! </div>
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It's the word that we all want to hear. We look for it in writing. We listen for it. We want to hear our own name. Research clearly proves that it is the word that we want to hear the most. </div>
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So Coke goes and puts peoples names on their cans and bottles. Wow. That is good thinking. I bet it's made them a lot of money and <i>helped to further our health problems.</i></div>
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Well played Coke. Well played. </div>
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If you don't understand the dangers of soda then you definitely need to educate yourself. Lot's of great resources out there. I would start by going to Google and typing "<i>dangers of Coke</i>".</div>
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That is not the point of this article. </div>
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I want to share with you my personal history and my story when it comes to soda and more specifically energy drinks. My hope that is my story will impact and maybe help you in some way. </div>
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I always drank soda as a kid. I was an athlete but I was never told it was bad. I wouldn't say I drank a lot but... yeah...I had my share. </div>
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As I got into college I can honestly say that I got away from drinking soda for the most part. I was never addicted so I just didn't bother with it all that much.</div>
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When I got a little older I found Mountain Dew. <i>I LOVED myself some Mountain Dew.</i> I started to get addicted. For a period of time in my early 30's I had to have my Dew everyday. It was a crazy bad habit.</div>
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Then came my asthma and other health issues. As part of my change for the better and retaking my health I quit drinking soda for several years. </div>
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It's amazing how much better I felt!</div>
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Then I had my first Monster. I think I was doing a a long drive and I needed to stay awake. It's amazing how much of a jolt 16 ounces of Monster Energy Drink will give you! </div>
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A week or two later I bought another one. For a while I had one every other day until the fateful day that I had one two days in a row and I was hooked.</div>
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For 3 years I had to have a Monster Energy Drink each and every day. At times I was so poor that I didn't have money to put gas in my car so I could drive to work but I found a way to buy that Monster. It was a sad state. </div>
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Eventually the Monster didn't have the desired effect and by mid afternoon I could either suffer or I could have second Monster. When I had a second one I felt bloated and just BLAH. </div>
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<b>If there was ever a day that I didn't have a Monster you would not believe how bad I felt. </b></div>
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Then one day I found Spark and I haven't had a Monster since. I feel so much better now that I don't have that addiction. If I don't have the Spark I feel fine. If I have a 2nd, 3rd or 4th Spark I feel good and never crappy and bloated like Monster made me feel. </div>
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This isn't a sales pitch for Spark but that is my story and Monster's are out of my life.</div>
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Do you see how it can happen? Share a Coke. Share another Coke. BOOM. Addiction.</div>
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<b><span style="color: red;">My message to you today is simple. Don't play into this stupid marketing campaign; and that is what it is. It's a marking campaign that will make them billions at the cost of your health. </span></b></div>
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Please don't play into it. Please don't. </div>
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If you drink soda I would recommend two things. First I would look into our <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">30 Day Clean Eating Challenge</a>. If you do some clean eating you will automatically start to feel better and it will help you get off the soda. </div>
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Here are the details: <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771</a></div>
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Also, I would check out Advocare's Spark energy and metal focus drink. Soda has caffeine and a boat load of sugar and other BAD, BAD stuff. Spark has some caffeine but it is backed up with 21 vitamins and minerals. It costs about the same as soda. Which do you think is better?</div>
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Spark: <a href="https://www.advocare.com/09073310/Store/ItemDetail.aspx?itemCode=A2093&id=E&flavor=E&size=C">https://www.advocare.com/09073310/Store/ItemDetail.aspx?itemCode=A2093&id=E&flavor=E&size=C</a></div>
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I hope that you got value out of today's post. Please share with your friends if you like the message. THANK YOU!</div>
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Have a great week! </div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-25084468020618460942014-08-02T10:04:00.002-07:002014-08-02T10:04:39.886-07:00Our design<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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What were we designed to do? What were out bodies designed to do on a daily basis.<br />
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PLEASE keep in mind that this is <u>NOT a creationism versus evolution debate</u> nor is it me saying I believe or don't believe one or the other. Everything I say in today's short post is based on not knowing which is the truth.<br />
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Now that that is out of the way.<br />
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Were out bodies DESIGNED to get in our car, go to Publix, buy food, put it in a microwave and eat it? Or were out bodies designed to go out the door, chase down some food, catch it, kill it and eat it and plant and harvest our fruits and veggies?<br />
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What do you think?<br />
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Were out bodies designed to workout for 30 minutes a day?<br />
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HELL TO THE NO!<br />
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Our bodies were DESIGNED to sprint, lift, jump, walk, crawl, climb and do lot's other things in a random order thorough the day.<br />
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Our bodies weren't designed to carry a boat load of fat or an excessive amount of muscle.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo23k1nOzjLTQ6h-1oDSkTTw2RFXpK7YlivPOS_vECxd-4RXKPnrxDddf0XVHOo9qVdyGzsW2EXZI74H8_BemWqeRF9vlX9te-XT6sjsmVSe1mSkqyqijOPPuqgaApl8LY6XES2oP7iw/s1600/fat.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo23k1nOzjLTQ6h-1oDSkTTw2RFXpK7YlivPOS_vECxd-4RXKPnrxDddf0XVHOo9qVdyGzsW2EXZI74H8_BemWqeRF9vlX9te-XT6sjsmVSe1mSkqyqijOPPuqgaApl8LY6XES2oP7iw/s1600/fat.JPG" height="320" width="320" /></a></div>
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I was having this discussion after the workout workout morning. I think I have done about 10 or 11 different workouts this week so far. The questions was: Is that too much?<br />
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My argument was that that just right and those that worked out 2-3 times didn't do it enough.<br />
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Our bodies were made for many short duration "workouts" that involve functional and intense movements.<br />
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I completely believe that.<br />
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Just a short one for today. If you got value please share around so that others can be blessed. If you haven't signed up for the 30 Day Clean Eating Challenge then click here to get dialed in: <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771</a><br />
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You are a champion. Have a great weekend!<br />
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-40595143579181141502014-08-01T05:32:00.002-07:002014-08-01T05:32:24.080-07:00What time is it?<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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I was asked last night at an AdvoCare event to share my story in front of about 200 people. It wasn't a big deal. I'm proud of my story and I enjoying sharing. Sometimes people are blessed when they hear the journey of others. I actually did enjoy sharing.<br />
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<br />
I said something last night rolled off my tongue pretty easy but it was a pretty bold statement for a guy pushing 42; especially a former collegiate athlete and wold class age group triathlete.<br />
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Here is what I said: "<i>If someone were to ask me RIGHT NOW when i was in the best shape of my life I would ask them WHAT TIME IS IT?</i>"<br />
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<b>In other words I am in the best shape of my life at this very moment. Today. Right NOW.</b><br />
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<i>7:59am, Friday August 1st</i>. Without a doubt.<br />
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Don't get me wrong. Back in the mid 90's I could run like the wind. In the early 00's I was a terror on a bike. As recent as 4-5 years ago I was a local triathlon stud flying all the around the world racing and beating the worlds best.<br />
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<span style="color: red;">Yet...I claim to be in the best shape of my life now.</span><br />
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There as several reasons for this.<br />
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First and foremost it is a <b>DECISION</b>. I have committed myself to fueling my body and moving my body in the way that gives me muscles, strength, endurance and energy.<br />
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<u>Yes I take supplements</u>. <u>Yes I eat clean</u>. <u>Yes I workout</u>.<br />
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But it all starts with a decision and a commitment to me <b>MY BEST</b> and to be my best <b>NOW</b>.<br />
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I accept nothing less and that is my choice.<br />
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So what does that mean?<br />
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It means that everyday I get up feeling like I can conquer the world. It means that everyday I look better than I ever have and I have confidence that does along with it. It means I don't go to the doctor and I don't "feel" 41. It means that I have energy and enthusiasm up the wazoo. <br />
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It means that I can live a life of value and significance.<br />
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I have chosen to be in the best shape of my life and I am here to tell you that it is truly amazing and it is truly a blessing.<br />
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It is also truly <b>ME</b> and <b>DECISIONS</b> that I have made.... <i>and so can you.</i><br />
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To many people just don't have the belief that it is possible. Another way to look at is this: <i>You just don't think that you can figure out the route to get there.</i><br />
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I am here to tell you that it isn't nearly as much about the <b>HOW</b> as it is about the <b>WHY</b> or the <b>PURPOSE</b>.<br />
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Once you have that purpose and make the decision then the how will come to light. I promise you that. Choice to be something and make it important in your mind. <u>The details of the how will be filled in.</u><br />
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Have you made that choice? Are you fed up with being in the worst shape of your life and ready to be in the BEST shape of your life?<br />
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Awesome. Remember how I said that I take supplements, eat clean and workout? If you are truly ready to change then you can join me and be coached by me <b>ON ALL THREE</b>! Here is how:<br />
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<a href="https://www.advocare.com/09073310/24daychallenge/Default.aspx">CLICK to LEARN </a>about the <u>AdvoCare 24 Day Challenge</u>.<br />
<a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">CLICK to LEARN</a> about our <u>30 Day Clean Eating Challenge</u>.<br />
<a href="https://www.facebook.com/asmfit/info">CLICK to LEARN</a> about the <u>ASM Fitness</u> where we do our fitness classes.<br />
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If you are ready then why not make the choice and jump on board with us? We would be happy to help.<br />
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Did you get value from today's short message? If so then please share this article around on social media. Somewhere someone needs this message. You might be about to change a life today. THANK YOU!<br />
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To your success,<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-270906624756801182014-07-31T07:11:00.001-07:002014-07-31T07:11:53.792-07:00Contentment and ambition. <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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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.<br />
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This I promise you.<br />
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Why is this important?<br />
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In order to move forward you must first be on solid ground. I love how <i>Casey Kasem</i> said it. You need to value where you are before you go somewhere else. </div>
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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. </div>
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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. </div>
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So how does this help on your health journey? I will give you an example.</div>
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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. </div>
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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.</div>
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"<i>I walked for 60 minutes today and I ate right.</i>" Contentment. </div>
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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.</div>
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You also have to be ambitious. You have to look at what you have done and find ways to improve and do it better. </div>
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Notice the balance. <i>If you are never happy and satisfied with what you have done the question is this: when will you be?</i>You will never be happy if you don't find contentment along the way. </div>
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You always need small victories to keep you going. </div>
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I hope that helps you. Be happy with your daily progress. Go to bed at ease knowing that you have done your best.</div>
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But get up and fight like hell for your dreams....</div>
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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: <a href="https://www.facebook.com/pages/Your-Best-Fitness-Coach/132860716766468">https://www.facebook.com/pages/Your-Best-Fitness-Coach/132860716766468</a></div>
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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: </div>
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<span style="color: red;">"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 </span></div>
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Does this sound like a program that would impact YOUR family? If so then click on the links below for details or registration:</div>
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DETAILS: <a href="http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html">http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html</a></div>
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REGISTRATION: <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771</a></div>
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Till we meet again! </div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-22521904159990741232014-07-30T07:05:00.000-07:002014-07-30T07:05:48.420-07:00Top 10 ab exercises<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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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.<br />
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Everybody wants abs.<br />
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The problem is that when you go to the beach or the volleyball courts you don't see a lot of abs. <span style="color: red;">The last time you went to the beach did you did as many hot abs as you saw people doing crunches at the gym?</span> Somehow I don't think so. Likely you saw a lot of this....</div>
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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! </div>
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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! </div>
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<u><b>Super secret special EXERCISE #1</b>:</u> <i>BURPEES</i>. Wait. What... What? How do burpees work the abs? What about crunches? </div>
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<b><u>TRUTH: </u></b>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. </div>
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<tr><td class="tr-caption" style="text-align: center;">Check out Teresa's abs! NO CRUNCHES!<br />
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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. </div>
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The process to developing killer abs is SIMPLE: Lower your body fat. Burpees are the best way to do that.</div>
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Here is a video showing you how to modify a burbee:</div>
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<b><u>EXERCISE #2: </u></b><i>Thrusters</i>. 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.</div>
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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:</div>
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<b><u>EXERCISE #3:</u></b> <i>Running</i> (or walking FAST and HARD) <i>with INTERVALS</i>. <i><u>Don't forget the intervals part.</u></i> 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. </div>
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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. </div>
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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.</div>
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<b><u>EXERCISE #4:</u></b> <i>Kettlebell swings</i>. 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. </div>
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If you do them right you will prevent injury, have a strong back and sexy abs. SO DO THEM RIGHT!</div>
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<b><u>EXERCISE #5:</u></b> <i>Sumo deadlift high-pull.</i> (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...?!</div>
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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! </div>
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<b><u>EXERCISE #6:</u></b> <i>Push-ups.</i> We do hand release push-ups which most everybody can do. Here is quick video showing you that those are: </div>
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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! </div>
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<b>EXERCISE #7:</b><i> Jump rope</i>. Jump rope for on minute without stopping and see if you are out of breath. I dare you! </div>
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<b>EXERCISE #8:</b> <i>Box jump</i>. Same as number 7. Do 60 seconds of box jumps and your body fat will be running for the hills.</div>
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<b>NOTE:</b> 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. </div>
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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! </div>
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<b><u>EXERCISE #9:</u></b> <i>Pull-ups</i>. 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. </div>
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<b><u>EXERCISE #10</u>:</b> <i>Air squats.</i> My suggestion on air (<i>body weight</i>) 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 (<i>Unless you are just staring off. If you are then that is a great modification!</i>) </div>
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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. </div>
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Did you notice something about this list?</div>
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<span style="color: red;">No crunches. No ab machine. No bicep curls. No elliptical trainer.</span> </div>
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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. </div>
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The real question SHOULD be this: <b>How do you use these 10 exercises to get abs?</b></div>
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Do them as much as you can with varied weight, varied reps, varied order and shock the crap out of your body. </div>
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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. <a href="http://ricksnoexcusesblog.blogspot.com/">CLICK HERE</a> to jump over to my "No Excuses" blog. (<a href="http://ricksnoexcusesbolg.blogspot.com/">ricksnoexcusesbolg.blogspot.com</a>)</div>
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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.</div>
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Register TODAY ---> <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771</a></div>
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If you have any questions PLEASE contact me and I will help you. My personal cell number is 352-989-6795. </div>
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If you got value from this post please share. THANK YOU!</div>
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To your success! </div>
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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p.s. Did you hear that Rich Froning is the fittest man on earth for the 4th straight year! Guess what supplements he uses?<br />
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-50266172693773817902014-07-29T05:05:00.001-07:002014-07-29T05:05:23.335-07:00Do your job<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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I think this is a pretty cool topic and I know that you will get value from my perspective.<br />
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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.<br />
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Not to toot my own horn.....<br />
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<a href="http://angiesexcellentadventure.files.wordpress.com/2014/03/toot.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://angiesexcellentadventure.files.wordpress.com/2014/03/toot.png" height="224" width="320" /></a></div>
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.... 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.</div>
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<b>The point is that I know what I am talking about. </b></div>
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Today's topic comes from a conversation that I had with one of our champions that work out at <a href="https://www.facebook.com/asmfit">ASM Fitness.</a> He comes with his wife and one day I saw him walking with her on a 400m run. </div>
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I took him aside and said, "<i>What the hell are you doing?</i>"</div>
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You see, <i>she didn't need his company on her walk</i>. She was going at her pace and could complete a 3 minute walk all by herself. His job wasn't to keep her company.</div>
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<a href="http://site.chowdaheadz.com/googleimages/do-your-job.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://site.chowdaheadz.com/googleimages/do-your-job.jpg" /></a></div>
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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.</div>
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It is my job a trainer to provide a challenging workout in an encouraging and safe environment. I do that. <i>YOUR JOB as someone getting in shape is to show up and do your best.</i> YOUR JOB is going to be to come 99% of the way. MY job is to make sure that you are doing your job.</div>
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Does that make sense? </div>
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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. </div>
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I like the word "empower". My job is to write a workout and point to it. "Go!"</div>
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Then I throw a few words of encouragement and some form pointers your way and you do it. </div>
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We all have our jobs. </div>
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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. </div>
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Your job is also to stop enabling people. </div>
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What does that mean?</div>
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You and your spouse work out at 6am. Your spouse says, "<i>I'm not going, I'm tired.</i>" 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?</div>
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I hope that makes sense.</div>
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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:</div>
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1. <b>Share this blog</b>. 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! </div>
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2. <b>Invite someone.</b> 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! </div>
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3. <b>Live an active lifestyle and post your pictures and feelings on social media or on a blog</b>. 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. </div>
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4. <b>Be the encourager.</b> 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. </div>
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5. <b>Wear your colors</b>. 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.<br />
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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.<br />
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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.<br />
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If you want to learn more simply <a href="http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html">CLICK HERE TO LEARN MORE</a> and when you are ready to register <a href="https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771">CLICK HERE TO REGISTER.</a><br />
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Space is limited so sign up TODAY. You will get everything you need as soon as you sign up. Don't delay!<br />
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As always if you got value PLEASE like and share this post on social media. We would appreciate that!<br />
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Yours in fitness!<br />
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<b><span style="font-size: large;">Rick Copley</span> | </b><span style="font-size: x-small;">Your Best Fitness Coach | <b>"Empowering YOU to be a champion" </b></span></div>
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-89775266584776747822014-07-28T04:54:00.001-07:002014-07-29T05:11:34.561-07:00Build up. Don't tear down. <script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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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. <br />
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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.<br />
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It's the easy way out. "<i>I can't do that so I'm going to bring it down...</i>"<br />
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A couple of examples.<br />
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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.<br />
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Why would someone day that about something that so many people are passionate about?<br />
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It's becasue this person feels better bringing others down then building himself up.<br />
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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.<br />
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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.<br />
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It's a bunch of crap.<br />
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Another example.<br />
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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?<br />
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More examples.<br />
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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 "<i>be careful</i>" 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?<br />
<br />
Last one. What we share on social media. <i>What is the point of sharing stories about death, prisoner abuse, animal cruelty, criminals getting beat up by cops and politics?</i> 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.... <b>SHARE THOSE THINGS</b>. Build people up. Don't try to bring us all down.<br />
<br />
I could go on all day.<br />
<br />
<b>The point is that people need to be built up not torn down.</b> 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.<br />
<br />
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.<br />
<br />
The good feeling when get when we build someone else up stays with us forever.<br />
<br />
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.<br />
<br />
If you want what someone else has then go out and get it. Grow into those big shoes.<br />
<br />
When you believe in yourself it becomes much easier. Be more to be more. You can do it!<br />
<br />
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!<br />
<br />
Please share this with your friends. Somebody out there just might need this message.<br />
<br />
To your success!<br />
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-22454188383286288172014-07-26T12:15:00.000-07:002014-07-26T12:15:48.018-07:00It's NOT ok<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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<br />
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....<br />
<br />
It's just NOT OK.<br />
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<br />
So why is society so accepting of behaviors that are just plain NOT OK?<br />
<br />
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.<br />
<br />
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!<br />
<br />
Life, liberty and the pursuit of happiness.... and FREE HEALTH CARE. That's what this country is all about? Right?<br />
<br />
We accept these type of behaviors from people because it's apparently OK.<br />
<br />
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".<br />
<br />
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. <i>What is wrong with that picture?</i><br />
<br />
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.<br />
<br />
How about a doctor giving medication for blood pressure to a person that smells like cigarette smoke?<br />
<br />
<b>I could. Go on. All. Day.</b><br />
<br />
I am here to tell you that it is <u>NOT OK to abuse food and drugs.</u> 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.<br />
<br />
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.<br />
<br />
I just don't know why. I just don't know.<br />
<br />
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. <br />
<br />
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...<br />
<br />
Guess what?<br />
<br />
She chooses to no longer accept being who she way. She has taken life by the horns and knows....<br />
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So...what say you? A<b>re you pissed off? Did I offend you? </b>Good. Get to work and show me that you can do it. Today is the day. There is no tomorrow. </div>
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Teresa and I are starting a group <a href="https://www.advocare.com/09073310/24daychallenge/Default.aspx">24 Day Challenge</a> VERY SOON. Send me a quick email and I will help you get signed up if weight loss is your goal. </div>
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You are a champion. Thank you for reading. Please share if you find value. THANK YOU!</div>
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To your success! </div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-51086525540810563072014-07-25T10:36:00.000-07:002014-07-25T10:36:22.047-07:00Are you coachable?<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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The biggest success in life come when you are coachable. The lesson here is simple. Want more from life? Become coachable.<br />
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<br />
I had a lot of good qualities as an athlete when I was young. Being coachable clearly wasn't one of them.<br />
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It took me a long time to learn that one. Really wish I had picked it up earlier. More about me later....<br />
<br />
So what does it mean to be coachable and how can YOU be coachable?<br />
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First we should look at the people that are <u>un-coachable and PROUD</u>. We all know these people. These are the one that will squawk all over Facebook, "<i>I did it all myself with diet and exercise</i>" 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.<br />
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Do you get my drift on this one?<br />
<br />
One of the principles in Jack Canfield's AWESOME book, "<i>The Success Principles</i>" is <u>SUCCESS LEAVES CLUES</u>. 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.<br />
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This is the essence of being coachable. This is a lesson that we all need to learn.<br />
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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.<br />
<br />
It is also a good idea to be <b>COACHED</b> by someone that has helped others do what you want to do.<br />
<br />
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.<br />
<br />
<u>Here is your action plan to achieve virtually ANY goal</u>. Ready?<br />
<br />
1. <b><u>Define your WHAT</u></b>. It's to be CLEARLY define and stated in the present tense. "<i>I am feeling proud and fit weighing in at 130 pounds SO THAT I can be an energetic mother</i>."<br />
<br />
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.<br />
<br />
2. <b><u>Define you why</u></b>. This is along the same theme as number one. It need to MEAN SOMETHING. Thus the <b>SO THAT</b> statement.<br />
<br />
3. <b><u>Get help and accountability.</u></b> 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.<br />
<br />
4. <b><u>Create an action plan and stick to it</u></b>. 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.<br />
<br />
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.<br />
<br />
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>I did it one my own</i>."<br />
<br />
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.<br />
<br />
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?<br />
<br />
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.<br />
<br />
So to close out today's short post I want to share with you a personal story about me as a young athlete.<br />
<br />
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.<br />
<br />
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.<br />
<br />
I can't change that but you can change what you do. <i>Seek guidance. Be coachable. Succeed. </i><br />
<br />
It's a winning formula.<br />
<br />
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.<br />
<br />
We are here to help. Call me if you you need a coach (352-989-6795)<br />
<br />
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.<br />
<br />
To your success!<br />
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-87822236599652855802014-07-24T05:22:00.001-07:002014-07-24T05:22:28.154-07:00YOUR dream life<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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The idea for today's blog post actually came to me as my alarm was going off at 5:15am today.<br />
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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. <i>By the way,</i> 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: <a href="http://ricksnoexcusesblog.blogspot.com/">CLICK TO READ "NO EXCUSES" BLOG. </a><br />
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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?"<br />
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I heard recently that 80-85% of people hate their jobs. Could it be that many? Yikes.<br />
<br />
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.<br />
<br />
Why do you accept this?<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
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>I'm not sure where that came from</i>) 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.<br />
<br />
I just wasn't doing it.<br />
<br />
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.<br />
<br />
I was in my late 30's and I couldn't buy myself lunch.<br />
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<b>Pathetic for sure. </b><br />
<br />
But you know what? I still got up everyday EXCITED for life and EXCITED what the day was going to bring.<br />
<br />
Happy for a life that I was designed where now I look through Facebook and I see things like this...<br />
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<i>"<span style="background-color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 20px;">Every single day. </span><span style="background-color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 20px;">Every time I play with my daughter, run a mile, complete a workout, buy new smaller clothes</span><span style="background-color: white; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 20px;"> </span></i><i style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 20px;">I know where I'd be if i hadn't met the Copleys"</i><br />
<i style="font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.63636302947998px; line-height: 20px;"><br /></i>
<span style="font-family: inherit;"><span style="line-height: 20px;">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 </span></span><span style="line-height: 20px;">positive</span><span style="font-family: inherit;"><span style="line-height: 20px;"> and </span></span><span style="line-height: 20px;">focused</span><span style="font-family: inherit;"><span style="line-height: 20px;"> on personal growth and on helping others that things would turn out well for me. </span></span><br />
<span style="font-family: inherit;"><span style="line-height: 20px;"><br /></span></span>
<span style="line-height: 20px;"><i>There were some dark days.</i> There were some emotional struggles. It wasn't easy and it still hard sometimes.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">I stuck with a vision of being happy and creating something special. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">Teresa showed up at exactly the right time and exactly when I had stopped looking. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">Together we started creating a vision. Together we started to build something special with our fitness business. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">Then we started Advocare.</span><br />
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<span style="line-height: 20px;"><br /></span>
<i style="line-height: 20px;">This blog post isn't a sales pitch to get you to use Advocare or to join our team</i><span style="line-height: 20px;">. 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....</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">For us it started when we decided to build Advocare together. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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. </span><br />
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<span style="line-height: 20px;"><span style="color: red;"><b>It's amazing what you can do when you focus on helping others succeed. </b></span></span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">The kids don't have to go to daycare or a babysitter. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">We have freedom and we have a dream life.</span><br />
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<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">Are we rich? </span><b style="line-height: 20px;">FAR FROM IT</b><span style="line-height: 20px;">. 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.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">It is a dream life.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">How can YOU build a dream life?</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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? </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">It's really simple.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;"><i>Follow your dreams. </i></span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;"><i>Wake up with INTENTION.</i> Move in a direction and don't let anyone push you from your path. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">Direct sales / MLM may not be for you.<b> I get that.</b> 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.....</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">The freedom to stay home with your kids may not be for you. The freedom to give yourself a $20,000 per year raise (<i>which is how much Advocare paid us the first year)</i> may not be your thing. Making $1800-$3000 per month </span><span style="line-height: 20px;">(<i>which is what we average from Advocare now</i>) </span><span style="line-height: 20px;">"working" from home 10-15 hours per week isn't for everybody.</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;"><i>Changing lives and helping people may not be for you.....</i></span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">...but what if it is?</span><br />
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<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">What if a year from now you were building the dream life like we are doing? What if a week, a month</span><span style="line-height: 20px;"> 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.... </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">I'm going to close out today's post with a question to you. <i>Are you living a dream life?</i> Be honest with yourself. Is this life the life you dreamed about as a kid?</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;"><b>My blessings are from decisions that I made.</b> <u>MANY of those decisions were HARD</u>. 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. </span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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. </span><br />
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<a href="http://alexandrasscribblings.files.wordpress.com/2013/03/making-choices.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://alexandrasscribblings.files.wordpress.com/2013/03/making-choices.jpg" height="210" width="320" /></a></div>
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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</span><span style="line-height: 20px;"> what i have told you.... WHAT IF IT IS?</span><br />
<span style="line-height: 20px;"><br /></span>
<span style="line-height: 20px;">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? ----> <a href="http://www.championswebinar.com/">www.ChampionsWebinar.com </a></span><br />
<br />
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 (<a href="mailto:rick@yourbestfitnesscoach.com">rick@yourbestfitnesscoach.com</a>)<br />
<br />
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!<br />
<br />
To your success!<br />
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<b>Rick Copley</b>, Your Best Fitness Coach </div>
<div style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 13px; line-height: 20.799999237060547px;">
<b>"<i>Empowering YOU to be a champion</i>" </b><br />
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rick@yourbestfitnesscoach.com</div>
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<a href="http://ricksnoexcusesblog.blogspot.com/" style="color: #999999; text-decoration: none;">Rick's No Excuses Blog</a></div>
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<a href="http://instagram.com/rickcopley" style="color: #cc6600; text-decoration: none;">Instagram: @rickcopley </a></div>
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352-989-6795</div>
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Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0tag:blogger.com,1999:blog-2623961029280719406.post-30551400898553737742014-07-23T06:48:00.000-07:002014-07-23T07:10:46.186-07:00Too 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.<br />
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If course when you say that I don't have time that really isn't the truth. We all know that, right?<br />
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There are 24 hours is the day for each of us. <i>We all have the time it's just the way that we prioritize it that is the issue. </i><br />
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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.<br />
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If you health is important enough to you then you will make time. Truly you will.<br />
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<b>Time making tip #1: </b><u>Go to bed earlier and get up earlier</u>. 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.<br />
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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.<br />
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What do you do after 9pm? If your answer is "watch TV" well then there is an easy solution. Go to bed!<br />
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<b>Time making tip #2</b>: <u>3 words ~ pack a bag</u>. 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:<br />
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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!<br />
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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.<br />
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Along with the gym bag idea is this:<i> how about the mid-work break to workout?</i> 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! <b>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...</b><br />
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Shower or towel off of whatever it is you need to do to get back to work.<br />
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There are lot's of ways to squeeze a workout in if you pack a bag.<br />
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<b>Time making tip #3</b>: <u>Join a class that you pay for</u>. 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.<br />
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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.<br />
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<b>Time making tip #4:</b> <u>Be efficient in your workouts.</u> If you haven't already read it then YOU NEED to go back and read <a href="http://yourbestfitnesscoach.blogspot.com/2014/07/5-things-we-do-at-gym-to-waste-time.html">THIS POST</a> about how we waist time at the gym. (http://yourbestfitnesscoach.blogspot.com/2014/07/5-things-we-do-at-gym-to-waste-time.html)<br />
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If you think you need to be at the gym for more than 30 minutes at a time then you are mistaken.<br />
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<b>Time making tip #5:</b> <u>Become goal orientated with you health</u>. 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!<br />
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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.<br />
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<b>Time making tip #6</b>: <u>Schedule your workout time like an appointment.</u> 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.<br />
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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.<br />
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Block it off and let NOTHING else mess with your workout time!<br />
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<b>Time making tip #7:</b> <u>Do something longer on the weekends.</u> 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.<br />
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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!<br />
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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.<br />
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I don't mean to be harsh but it's the truth.<br />
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You need to workout. Figure out how to MAKE the time.<br />
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Do you want to know one of my secrets for getting my workouts done and staying focused throughout the day?<br />
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Spark! It's essential in our lives and MANY others. Stuff works. Plain and simple. There are 10 flavors now.<br />
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Here are the flavors that we have: <b>Mandarin Orange, Mangostrawberry, Citrus, Cherry, Watermelon, Grape, Green Apple, Pomegranate, Fruit Punch and Pink Lemonade. </b></div>
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If you haven't tried Spark then you should. Stuff is awesome.<a href="https://www.advocare.com/09073310/Store/ItemDetail.aspx?itemCode=A2093&id=TS&flavor=E&size=C"> CLICK TO LEARN MORE.</a> </div>
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If you have any questions please give me a call. (352-989-6795) We love Spark!<br />
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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! </div>
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You your success!</div>
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<b>Rick Copley</b>, Your Best Fitness Coach </div>
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<b>"<i>Empowering YOU to be a champion</i>" </b><br />
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rick@yourbestfitnesscoach.com</div>
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<a href="http://ricksnoexcusesblog.blogspot.com/" style="color: #999999; text-decoration: none;">Rick's No Excuses Blog</a></div>
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<a href="http://instagram.com/rickcopley" style="color: #cc6600; text-decoration: none;">Instagram: @rickcopley </a></div>
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352-989-6795</div>
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<br />Rick and T http://www.blogger.com/profile/10962905533281251468noreply@blogger.com0