7 habits of highly effective "losers"

By losers of course I mean people that lose weight.

Sorry Stephen Covey, it's catchy.

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.

It today's short post I am going to bullet point the 7 habits of people that manage to keep the weight off. Some of these may surprise you.

HABIT #1: They start with a true purpose. 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.

You know he did.

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.

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. PURPOSE. 

Find you true reason and purpose for losing the weight and you'll be amazing how quickly the fat comes off.

HABIT #2: They do it the hard way. 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.

None of that crap works. Those that do it the hard way ALWAYS succeed. Those that try the latest "craze" almost always fail.

HABIT #3: They create a weight loss synergy. I don't think I have ever heard of a long term success story that starts with, "I lost the weight first through diet then I started exercising...."

It just doesn't happen that way.

"I am going to start running everyday and lose the weight....." Are you changing your diet? No? Not a success habit.

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.

HABIT #4: They "leverage" the scale. Those that create a  great weigh loss journey use the scale like this: "Weight went up today? Crap. Means I'm not doing enough or I need to re-adjust my path..."

"Down 5 lbs. BOOM! I am a champion! WAHOO!"

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.

HABIT #5: They use supplements. 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.

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.

I believe people make two MAJOR mistakes when it comes to supplementation.

Mistake #1: They don't do it. 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 don't do supplements" 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.

Mistake #2: 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?

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.

HABIT #6: They workout in a progressive manner. 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. Just because you lost 10 lbs walking 30 minute per day doesn't mean you are going to lose 20 that way.

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.

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. If that is to hard then get used to being overweight. Sorry. Don't mean to be harsh but there is no compromise here. It's gonna be tough. Accept that an get to work.

HABIT #7: They don't view calories as the enemy. Very rarely do I hear of a long term success stay that begins with, "I cut my calories way back....."

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.

It's as much about quality of food as it is about quantity. Have you ever heard someone lament the fact that all that broccoli they ate as a kid made them fat?

Ridiculous, right? It's just as ridiculous to try to "restrict" calories and lose weight. Do you need to stop eating CRAP? Absolutely.

Calories are a good thing. You need to eat to survive and you need to eat SMART to lose weight.

Those that succeed long term with weight loss treat food and calories as a ally and not an enemy.

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?

Here is the link for more details and to register: https://www.eventbrite.com/e/running-is-for-the-birds-5k-runwalk-tickets-12710751199

I hope you can join us. Pre-registration is just $15 and kids 15 and under are free and can register on race day. 

Did you get value out of today's post? If so please share with your friends. You never know when you could change someones life! 

To your success!

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

Your Best Fitness Coach Facebook Page |Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com

Honesty is the best policy

Honesty is the best policy. Have you seen this picture making the rounds on social media?

Brilliant. Freakin' brilliant. 

Dale Carnegie talks about it in his famous book "How to Win Friends and Influence People." What is the most popular word in ANY language?

It's YOUR name! 

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. 

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 helped to further our health problems.

Well played Coke. Well played. 

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 "dangers of Coke".

That is not the point of this article. 

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. 

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. 

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.

When I got a little older I found Mountain Dew. I LOVED myself some Mountain Dew. 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.

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. 

It's amazing how much better I felt!

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! 

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.

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. 

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. 

If there was ever a day that I didn't have a Monster you would not believe how bad I felt. 

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. 

This isn't a sales pitch for Spark but that is my story and Monster's are out of my life.

Do you see how it can happen? Share a Coke. Share another Coke. BOOM. Addiction.

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. 

Please don't play into it. Please don't. 

If you drink soda I would recommend two things. First I would look into our 30 Day Clean Eating Challenge. If you do some clean eating you will automatically start to feel better and it will help you get off the soda. 

Here are the details: https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

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?

Spark: https://www.advocare.com/09073310/Store/ItemDetail.aspx?itemCode=A2093&id=E&flavor=E&size=C

I hope that you got value out of today's post. Please share with your friends if you like the message. THANK YOU!

Have a great week! 

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

Your Best Fitness Coach Facebook Page |Rick's No Excuses Blog

Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com

Our design

What were we designed to do? What were out bodies designed to do on a daily basis.

PLEASE keep in mind that this is NOT a creationism versus evolution debate 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.

Now that that is out of the way.

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?

What do you think?

Were out bodies designed to workout for 30 minutes a day?

HELL TO THE NO!

Our bodies were DESIGNED to sprint, lift, jump, walk, crawl, climb and do lot's other things in a random order thorough the day.

Our bodies weren't designed to carry a boat load of fat or an excessive amount of muscle.

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?

My argument was that that just right and those that worked out 2-3 times didn't do it enough.

Our bodies were made for many short duration "workouts" that involve functional and intense movements.

I completely believe that.

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: https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

You are a champion. Have a great weekend!

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

Your Best Fitness Coach Facebook Page |Rick's No Excuses Blog

Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com

My Top 7 Rules for Eating Out

Who doesn't LOVE to eat out. We all do. It's so easy to go out and not have to worry about the dishes and the food press or anything for that matter.

Getting waited on is an added bonus.

"Would you like more water?"

"Why yes...I believe I do want that bad boy topped off."

But there is a catch.

Eating out is SOOOO unhealthy.

Or at least it can be.

In today's short blog post I am going to tell you what my top 7 rules are for eating out. Do whatever you want but if you are trying to maintain or enhance your physical results then you need to stick with these 7 rules. Or just be over weight and unhealthy. Your choice.

RULE #1: Stay away from fast food and buffets. You may NOT ever pass through the doors of Long John Silvers, KFC, McDonalds, Burger King, Golden Coral, 5 Guys etc. If you EVER do pass though those doors you CAN NOT make any good choices. I would say this also goes for the chains like Applebees, Red Lobster and Outback. Go to local places to get better food.

As a matter of fact, if you frequent the "franchise" establishments then you have already make up your mind that health is not a concern for you or your family. Harsh? Yes. Truth? Yes. Is 2/3's of America fat because they are getting burgers at Burger King instead of salad. No. We are fat because our mindsets are wrong.

Change you mindset first. Make good decisions second.

RULE #2: Drink only water. Quick trivia. You order Coke. How many calories? Answer: Who the hell knows because likely you will have like 6.

Drink water only. That right there is a rule that you must abide by. Again, do you want or need to be more healthy. Suck it up. Drink water.

RULE #3: Don't order anything that is "creamy", "breaded" or "fried" or has the word "pasta". These are horrible food choices. When you are eating out your good choices are going to be hard to make. Look for chicken and fish. Look for veggies.  Speaking of dressing....

RULE 4: Dressing on the side. Don't get salads unless the dressing can be on the side. Oil and vinegar or Red Wine Vinaigrette are good choices. Ranch and thousand island are not. Do I need to list the ingredients of salad dressing? Or the calories. I think not.

RULE #5: Pass on the appetizers and the bread. Yeah.... it's gonna be tough at the OG. Nachos are out. Remember number 4? The words "fried" and "breaded" are going to be in a lot of appetizers.

Want to get ill? CHICK HERE to see the calorie content of Applebee's foods. Yeah, Cheeseburger Sliders 1200+ calories. Gross. Just gross.

RULE #6: Pass on desserts. The meal choices are hard enough. Why flub everything up by ordering a pricey dessert that is 4 bites and 1000 calories? That is dumb. Enjoy your meal. Dessert does nothing for you but add fat to your butt. Trust me.

RULE #7: Eat out no more than once every 2 weeks. Repeat after me: "I WILL EAT OUT NO MORE THAN ONCE EVERY TWO WEEKS."

Can you make decent choices eating out? Sure. Are there good choices. Well.... kinda.

Who needs that kind of pressure? Seriously. Who else goes into a restaurant with the best of intentions then some waiter walks by with Supreme Nachos.

"I'll have what they are having...." 

Don't get me wrong. I love eating out. You know what? Check this out. For the last few months we have gone out MAYBE once every three weeks and we notice a difference in the way we feel. 

It's the God's honest truth.

Eating out every so often isn't going to kill you. Enjoy yourself and enjoy the company. Make good choices but don't beat yourself up over bad ones. Proactive the 80/20 rule. Do your best and in the end you will be fit and healthy if you live a fit and healthy lifestlye.

Going out to eat every so often can, and will, fit into that lifestyle. 

While going out to eat can be tasty and fun so can eating in! 

The challenge that many of us face is that we just don't know what to make for meals at home. 

Actually MOST of us face this dilemma. 

Well, Teresa has done something for you that can change your life if you do it. She has created the "30 Day Clean Eating Challenge." Let me tell you. It is awesome. 

Here is the lunch that we had today:

She has created a 30 day meal plan that is out of this world. We had originally released this program and closed the registration. Because of the popularity and the amazing feedback from those in the program we have opened it up for a limited time. 

DETAILS HERE. http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html

LINK TO REGISTER HERE. https://www.eventbrite.com/e/30-day-clean-eating-challenge-tickets-12176164235

If you see value in any part of this blog with you please do us the honor of sharing. There might be someone out there in your world that is in desperate need of help that we can provide! 

Remember on Independence Day that freedom isn't free. 

Thank you and Happy Independence Day! 

Rick Copley, Your Best Fitness Coach 

JOIN OUR TEAM! 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-6795

Your Best Fitness Coach Facebook Page 

P.S. Have you had a chance to visit's Teresa's blog? She posted a new powerful post yesterday. CLICK HERE to read Lady Gurus Fit Kitchen! 

30 Day Clean Eating Challenge - August

The 30 Day Clean Eating Challenge is back for August.

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

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

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

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

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

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

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

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

Here is what you are going to get for just $45

• 30 days of done for you meal plans.
• Shopping lists. 
• Accountability (via a private Facebook group) with the coaches and the other participants in the program.
• Coaching from fitness and nutrition experts Rick and Teresa Copley.

The meal plans are amazing and Teresa has worked so hard to put together a variety of foods that you will enjoy and your body will thank you for.

We can only take 100 in the program. Sign up today: https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

So what happens after the 30 days are up?

To me this is the best part. 

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

I know this program is going to change some lives.

Here are some common questions and the answers:

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

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

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

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

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

Will the grocery's be expensive? I you have to ask that question then you REALLY need this program. Will it be more expensive to buy fruits and vegetables then Roman Noodles and Fruit Loops? Yes. If cost is the issue ask yourself how much it will cost to be in the hospital for a week. If you can't afford the groceries you can't afford not to do this program. Check out this blog post I did about eating healthy on a budget: http://yourbestfitnesscoach.blogspot.com/2014/07/10-rules-to-eating-healthy-on-budget.html

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

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

Teresa 352-272-2034 teresa@yourbestfitnesscoach.com 

Rick 352-989-6795 rick@yourbestfitnesscoach.com 

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

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

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

You are a champion!

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

 Your Best Fitness Coach Facebook Page |Rick's No Excuses Blog

Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com