Top 10 ab exercises

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

Everybody wants abs.

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

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

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

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

TRUTH: You can't spot reduce. You can only bust your ass to burn calories so you can eliminate fat. Most people will drop fat all over and the fatty layer on top of your abs may be stubborn but it will come off. 

Check out Teresa's abs! NO CRUNCHES!

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

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

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

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

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

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

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

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

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

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

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

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

EXERCISE #6: Push-ups. We do hand release push-ups which most everybody can do. Here is quick video showing you that those are: 

 

A lot of people shy away from push-ups because they are hard. That is exactly WHY your SHOULD be doing them., The modification for the hand release push-up is to simply come up on your knees then lift your knees off the ground at the end. You will be amazing how many people can do this when they think they can't! 

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

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

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

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

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

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

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

Did you notice something about this list?

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

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

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

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

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

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.

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

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

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

To your success! 

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

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

Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com

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

Build up. Don't tear down.

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

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

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

A couple of examples.

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

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

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

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

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

It's a bunch of crap.

Another example.

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

More examples.

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

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

I could go on all day.

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

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

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

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

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

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

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

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

To your success!

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

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

Instagram: @rickcopley 

352-989-6795 | rick@yourbestfitnesscoach.com

You will fall

There will be hurdles. There will be obstacles. It will be hard. You will fight. You will succeed.

I talk about my high school distance running coach quite a bit in my blog. He was a super smart dude and he had phenomenal success as a coach and now as a big wig attorney in Boston.

This guy knows how to bring out the best in people. He taught me many lessons over the years. The wisdom of Andy Rogovin goes on and on in me for sure.

I remember very distinctly something that he said to me on a rainy day in the fall of 1987. It was on the starting line of the Catholic Memorial Invitational in Boston's Franklin Park. It was my first race as a member of the varsity. For a freshman cross country runner who had only been running for 6 weeks it was a BIG DEAL.

While gathered on the staring line he said this to us, "You are going to fall down in the race today. When you do... GET BACK UP."

The way said it was memorizing to me as a 14 year old kid running in a major race for the first time. It was like he could see the future or something.

How did he know I was going to fall down 10 minutes from now? 

He didn't put the thought in my mind that I may fall. In other words, he didn't say, "Be careful, it's muddy, you might fall down..." or "Be careful not to slip and fall..."

He said would would so it removed the "what if..." from out mind.

The real important thing that message did was this: IT GAVE US A SOLUTION TO THE PROBLEM.


That is super powerful stuff folks. Really it is. Instead of being worried about a problem and putting pressure on myself I knew what was going to happen, it was going to happen to everyone and I knew what to do about it!

When I didn't fall down in the race I came up to coach wondering why and he just smiled. What a brilliant guy. Maybe he is the reason what two years later we were state champions....

Do you understand the thought process?

Check this out.

I am your coach. You are on the starting line of a race and I have a message for you.

"You will fall down."

You may not slip in the mud but you face hurdles and barriers. You are going to face tough times. You are going to be hurt, sick, tired, poor, frustrated and defeated.

You will fall on your ass and you are going to want to quit.

WHEN that happens don't quit. Don't ever quit. Don't ever give up.

This is why I talk about purpose all the time. As a young distance runner I had a burning desire to succeed. I had a burning desire to win. I had a rock solid purpose. To me, at that time, it meant something.

What does you health mean to you? It doesn't even have to be about your health. Your career, your business....whatever it is please know that you will fall down.

When you fall you GET BACK UP.

Promise me that when you fall down the next thing that you do it to get back on your feet and keep on fighting. That is how winning is done.

I hope this message struck some cords today. I hope that someone, somewhere needed to here this and today decided to get back up from a fall in the mud. The people that need this message are out there. Can you please share this? Maybe YOU could make a difference in someones life.

Truly, that is how winning is done.

Are you on Facebook? If you are can you jump over to our Fanpage and click "like". We would appreciate that. We also appreciate shares. Its the way we spread out message!

https://www.facebook.com/pages/Your-Best-Fitness-Coach/132860716766468

Thank you for reading. If you are stuck on your journey or wanting to start your journey to a new you will you please send me an email or call me on my cell phone. (352-989-6795) I don't know if I can help you but what if.....

What if.

To your success! 

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 

10 Keys to RAPID Fat Loss

I said in yesterdays blog that today I would tell you WHAT TO DO as opposed to what not to do.

If you missed it please read: http://yourbestfitnesscoach.blogspot.com/2014/07/top-10-weight-loss-mistakes.html

You know the mistakes but what is the plan.

OK, so you want to lose weight. The first thing you need to do is that you need to focus not on weight loss but on FAT loss. You can cut off your arm and lose 20 lbs. That isn't a very good idea. Let's focus on losing fat and not weight.

So here we go.

KEY #1 to RAPID FAT LOSS: Find your purpose. Like I talked about yesterday, trying to impress people that are just trying to impress you isn't a good purpose. Focus on your family and what you love.

Think back to when you were skinny or in better shape. What did that feel like in comparison to what you feel like now? This could be the start of your purpose. Do you have a friend just diagnosed with diabetes or cancer. Now we are talking about purpose.

Your reason for wanting to lose weigh needs to keep you up at night.

KEY #2 to RAPID FAT LOSS: Get help. You need a coach. You need an accountability group. You need someone that is going to hold your feed to the fire. YOU NEED HELP.

I talked about this yesterday. "I am going to change my diet and start to exercise".

No you are not.

You don't need to spend money here. You can and you should because when you spend money on coaching your coach will be a little harder on you. Either way you need someone you look you in the eye and tell you that it is NOT ALRIGHT to eat that crap and skip your workout.

We have an accountability group we are leading right now. It's called the 30 Day Clean Eating Challenge. If you are part of that you KNOW how valuable it is. If you are not then you should take a look at it.

If you want to use Teresa and I as your coaches we will be glad to help. My phone number is 352-989-6795. Call me. Email if you prefer: rick@yourbestfitnesscoach.com

KEY #3 to RAPID FAT LOSS: Eat more food.

Holy crap that sound totally wrong. You need to eat less food to lose weight. That's what everyone says. Maybe this is the reason that two thirds of our country is overweight.

Just sayin'....

Here is what you need to do. 4-6 times per day you need eat 200-400 calories worth of high quality food including lean proteins and nutrient dense carbohydrate.

STOP THE PRESSES! "You said yesterday not to count calories.."

Indeed I did say that yesterday. I was talking about daily calories and I was talking about the mistake you make in thinking that 1500 calories of cake, ice cream and Fruity Pebbbles is the same as 1500 calories of banana, brown rice, couscous and chicken breast.

If you think that eating less food will help you lose weight you are probably right. But if you want to lose fat you need to fuel the muscles and to do that you need to eat more high quality food.

Don't eat crap. No sugar. No pasta. No white bread or white rice. No creamy dressings. Eat whole grains, fruits, veggies, clean meats, nuts seeds etc. etc. 

KEY #4 to RAPID fat loss: Work your ass off at the gym. Ever seen the Biggest Loser? How do you think they lose so much weight so fast? Are they doing 20 minutes on the treadmill at 40-60% max heart rate and a trip around the circuit?

Absolutely not.

They are doing burpess, swings, running, pull-ups, push-ups, carrying stuff around, jumping over things and basically busting their asses.

Are you doing that? If you want to shed body fat you need to go to the gym and go to the gym often. You can work SO MUCH HARDER then you think. What ever you are doing, do more; every day.

If you are not sore and tired in the morning then you are doing something wrong.


KEY #5 to RAPID fat loss: De-stress. Not gonna lie. Don't have a lot of suggestions for you on this one.

If you are stressed out then you will not lose fat. Sorry, this is a fact.

Focus on the good in your life and the potential. Act with an attitude of abundance instead of scarcity. Act like your are meant to succeed and you will succeed not matter what. Stop acting like the world is to blame for everything and you are getting the shaft all the time.

Life owes you nothing. Realize that and make what you want out of life.

If you are having issues with stress then you need to figure out what is causing stress in your life and FIX IT. Start with the little things and work your way up.

KEY #6 to RAPID fat loss: Walk. If you have any weight at all to lose you need to walk for 30-90 minutes each and ever day IN ADDITION to the workouts that you already do.

When you walk you get sunshine and fresh air as well. BONUS.

Yes this takes time and no you don't need to watch TV 3 hours per day. Remember your purpose. 

KEY #7 to RAPID fat loss. Find an active hobby. Along with that I would say find active friends to do your new active hobby with.

What do you do when you have free time? Sit at the beach? Go out to eat? Go fishing? Stop that crap. Get you butt on a hiking trail some where. Go rock climbing. Go biking. Go roller blading.

Find an ACTIVE hobby. Find a hobby that requires you to sweat a little or maybe a lot. This will help with your stress as well. BONUS.

KEY #8 to RAPID fat loss. Avoid the scale in favor of body fat calipers. I cannot tell you the number of times we have worked with people and they tell us they have lost 4-5 lbs. Sometimes it's a little bit of a letdown UNTIL we test their body fat. Sometimes we see people that will put the right things in their body's and workout like crazy only to see the scale move a couple of clicks. There real story is that they GAINED 8-12 lbs of muscle and lost a TON of body fat.

We recently helped a girl named Emily who "only" lost 5 lbs on the scale but in reality lost 19 lbs of fat.

My suggestion is that you find a qualified person to do measurements with a caliper or, at the very least, do girl measurements with a tape.

KEY # 9 to RAPID fat loss. Establish rules in your life when it comes to what you put into your body.

No fast food.
No soda.
No candy.
No donuts.
No pastries.
No Ramen Noodles. READ: http://yourbestfitnesscoach.blogspot.com/2011/04/top-ramen.html 

In other words you need to make rules for what you eat just like you make other rules in your life.

Let's say you and I are hanging out at the gym. Some dude comes up to us and tries to sell some crack. Do you buy it?

You have a rule that you don't do crack just like you have a rule that you don't pick up kitchen knives and stab people. I hope so at least...

KEY #10 to RAPID fat loss. Advocare 24 Day Challenge. I am not gonna lie. I make my living as a distributor so I'm a little biased. Guess what? If this didn't work and wasn't safe why would people get results like Jason and Rachel.

Or how about Mike who is down an astounding 130 lbs. He originally wanted to lose weight because he couldn't fit on a roller coaster at Disney. He was a little embarrassed in front of his kids. Sounds like a strong purpose. He started with the 24 Day Challenge. 

Our best friend Christy lives in Vermont. She is the one that we went to visit this summer. A few years back she got a little discussed with herself. She did the 24 Day Challenge. She looks a little better today down 30+ lbs. 

I could post before and after pictures all day long. You get the point. The program works. If you want to learn more about the 24 Day Challenge then you can check it out a couple of ways:

Website: https://www.advocare.com/09073310/24daychallenge/default.aspx
6 minute video: http://www.24daychallengemovie.com/

You can call me personally call me if you have any questions.

There you have it. The 10 keys to rapid weight loss.

Are you embarking on or continuing a weight loss journey? Do you know someone that is? If it is you then we wish you the best of luck and we believe in you. If you want help then contact us and we will stand beside you on your journey. If someone that you know is on their journey will you please share this with them.

We appreciate that and I'm sure they will also.

You are a champion! You can and will succeed! You got this!

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 

Train Wreck

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

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

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

He was a train wreck.

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

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

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

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

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

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

You get the point.

I bring this point up for a reason today.

I want to share a story with you.

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

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

She was a "train wreck".

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

People should live past their late 60's.

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

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

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

So what can you do?

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

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

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

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

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

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

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

We love and trust the Advocare line of supplements.

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

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

To your success!

Rick Copley, Your Best Fitness Coach 

JOIN OUR TEAM! 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-6795

Your Best Fitness Coach Facebook Page 

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

Normal

Normal is fat, lazy and out of shape.

Normal is eating emotionally and giving up because it's just too hard.

Normal is eating a quick take out dinner and having a few bears to wind down each night.

Normal is watching 3-5 hours of TV a night.

Normal is un-healthy, sick and miserable.

Do you want to be normal like everyone else or do you want to be extra-ordinary? 

What do you want to look like? These guys....

Or this guy....

You get the point. 

Normal is not where you want to be. 

Guess that is NOT normal?

Getting up at 5am to go work out. Who does that? 

Eating out twice per month instead of twice a week. Crazy talk.

Getting rid of your bedroom TV. What would you do for 3-5 hours per night. Uhhh....

Keep track of your food every day. That takes time. Gosh...who in the world does that?

Well... these are habits that my wife and I have. We are clearly not normal....

If you want to be normal that is 100% fine. 

But do you want to be a champion? Guess what? You can't be both. 

If you want to break out of normal and turn heads at both the beach and doctors offce make sure to check out today's blog entry from the Lady Guru: http://ladygurusfitkitchen.blogspot.com/2014/05/hard-work.html

We pride ourselves on our ability to help people that want to be helped. Do you want to break out of the normal and join our team? We are looking for motivated people that want to make a difference in their own lives and help to impact the lives of others. 

If you need a physical transformation check this out: www.24daychallengemovie.com 

If you have a desire to help others and want to join our team then click to learn more: http://www.buttar.com/is-advocare-right-for-you/

To your success! 

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 

What is for breakfast?

Have you ever heard that breakfast is the most important meal of the day? Of course you have. How many people have a healthy breakfast most days? Who cares.

Do you have a healthy breakfast each day? Well you should.

In this article today I am going to talk about what you should be eating for breakfast.

But first lets look at WHY you should eat a healthy breakfast and why we do not.

First of all. Why? Well let's look at the word "breakfast". The first word is "break" and the second part is "fast". First thing in the morning you need to "break" your "fast". Your body needs to heal and rejuvenate itself so we sleep. What happens when we wake? That's right! It's time to get going again. This is why we need food. We need energy to get going!

When we eat a good breakfast we gain energy, we feel better, we feel more motivated, we start cranking up our metabolism and provide the body with the nutrients that it needs to function on all levels.

Sadly many simply have a cup of coffee and a quick hit of sugar and think this is breakfast. It feels good for a while then your body crashes and you are worse off. You are better of not eating then doing this.

So after a long break from food what DOES the body need? It needs QUALITY carbohydrates (energy) and QUALITY protein to help assist the energy for the rest of the day.

Is this a good breakfast?

Sugar and caffeine are going to fire up your adrenals and are going to make you feel pretty up for a while. Will this last? No! What do most people do when they crash an hour or two later? Yep. More coffee. 

Not a wise choice. 

Hoe about this classic breakfast?

Getting better. I love eggs. Bacon I avoid like the plague. A whole another issue from another article.

Why is this not a good breakfast? This is basically nothing but protein. Is this going to give you energy? No. Are you getting the nutrition that your body needs? Some but not what you truly need.

As a general rule of thumb you should eat more carbohydrates (energy) in the morning and more protein (recovery and muscle building) in the evening. 

Sorry. The classic bacon and eggs in not a great breakfast. 

Here is what I LOVE to make and eat at breakfast....

What do you see here. This is an actual picture that I took of a breakfast that I made. It was delicious if I don't say so myself.

What do you see here?

Eggs and turkey bacon. Yes there is protein but notice the fruit? This day it was mango, blueberries and tomatoes. (Tomatoes and botanically a fruit but legally a vegetable. The crazy things you learn over the years as a personal trainer. http://www.organicgardening.com/learn-and-grow/tomato-fruit-or-vegetable) 

What should you avoid as your first meal? Here are list of things that I would stay away from. Remember you want to eat food in the morning that is as natural as possible to set your body up the right way!

- Milk

- Pastries 

- Candy 

- Bacon

- White bread

- Low grade sugary cereal

What should you eat for breakfast?

First of all, if you say, "I don't have time for a good breakfast..." with all do respect you are a full of crap. Get up 10 minutes earlier. There. You have time!

Simple. High qualify food. Some protein some carbohydrate. Virtually any fruit or vegetable will do for the qualify carb part. For the protein I LOVE eggs and turkey bacon. We have eggs and fruit 75% of mornings in my house. Oatmeal is good also. ALWAYS mix fruit in with the oatmeal. We like to add some Advocare Muscle Gain powder to our oatmeal to give it flavor and add some extra protein. So tasty! 

What if you are going to a workout or are on the go? Bananas are pretty cool because they come in their own little wrapper! Yeah! Try grabbing some almonds to go with your bananas or apple and anything else that you grab on the do! 

Meal replacement shakes can be OK as well. The Advocare Meal Replacement Shake is really good. Be careful with MRS's. MAKE SURE that they are at least 200 calories! You really can't get to many calories at breakfast! 

Let's summarize. 

* When you eat breakfast you feel better, have more energy and set a good example for your family and co-workers to follow. You lose fat and gain muscle. You become a better person. Who does't want that?

* There are no good excuses for skipping breakfast which ironically most Americans do. Most Americans are also overweight and unhealthy. Go figure. 

* The simple step of taking a few minutes to have some eggs or oatmeal and fruit will solve many of the health issues that many of you are having.

This is fact. 

Hope you got some value out of today's blog post. Please share with your friends if you want to help us make a difference in the health of our country. We always appreciate that!

To your continued health! 

Rick Copley, AdvoCare Gold 3-Star Independent Distributor

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795

Your Best Fitness Coach Facebook Page 

Outside

A quick health and fitness tip for the day.

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

Nothing.

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

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

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

OPTION #1: If you are local to Central Florida.

Nutritional Mixer at the Copley's

7pm, February 25th, 2014

2841 Plumadore Dr, Grand Island

RSVP: 352-989-6795 or rick@yourbestifitnesscoach.com 

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

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

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

Yours in fitness,

Rick Copley, AdvoCare Gold 3-Star Independent Distributor

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795

Your Best Fitness Coach Facebook Page 

What do we take for supplements.

I told people for the first 12 years that I was personal trainer to avoid supplements.

Why?

Ignorance. Plain and simple.

I had never taken supplements so I know nothing about them. Man...if I knew then what I know now. If would have started using Advocare a long time ago.

The following is a 3 part video serious on what supplements we suggest you use in conjunction with working out. We suggest that everyone start with the 24 Day Challenge:

With the body balanced and the fat coming off we highly suggest that people us the Advocare PErformacne Elite Line.

We start with pre-workout:

Then during workout: 

Last we talk about what to take after you work out.

If you have any further questions make sure to talk to you Advocare sponsor. If you don't have a sponsor we would gladly answer any questions that you have. 

My wife and I love the Advocare product line. Hey, if's its good enough for the fittest guy on the planet then it's good enough for us!