My top 5 tips for distance runners to avoid injuries

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.

It doesn't matter WHY you are running. Chances are you have been injured.

Injuries range from minor setback to major issues that requite months of rehab or perhaps surgery.

How do you avoid getting injured?

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.

Today's post will help you if you are hoping to stay injury free.

TIP #1: Proper warm up. 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.

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.

Regardless of how you do it, you shouldn't just run out the door at your regular running pace. Ease into it!

TIP #2: Run on trails. Sometimes people will tell me that they don't run on trails because they don't want to get hurt. This, my friends, is precisely WHY we run on trails. Running on soft and uneven surfaces keeps you alert and it makes you lower extremities work harder and thus get stronger.

Here is a video that I recorded a few months ago on the benefits of trail running.

Don't you think strong ankles, knees and hips will help you stay injury free? You bet!

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.

TIP #3: Fuel you body! 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?

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.

Why should our high performance vehicles (us) perform properly without the right fuel?

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 micro-nutrients (supplements help for sure), macro-nutrients (focus on QUALITY and not quantity) and water.

If you are in the habit of running without proper nourishment then you may be causing your injuries with that decision.

TIP #4: Do functional workouts. I am a VERY big fan of not just running. I am a fan of cross training and working out at the gym.

I will also say that I am not a big fan of traditional weight lifting and stretching. (More on that later)

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.

For the most part functional routines keep your feet on the floor and focus on building strength through the core. Examples of exercises are: kettlebell swings, thrusters, burpees, push-ups, standing row, bar push-press, cleans, dead-lifts...etc.

Don't get me wrong. 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.

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.

TIP #5: Balance your endurance workouts. 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.

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.

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.

So there you have it. My top 5 tips for avoiding injuries as a runner....

Wait. Is there something missing?

Of course. It's the top 5 ways not ALL OF THEM. 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.

Personally I think that stretching after you run isn't a bad thing but it doesn't help prevent injuries.

Another thing that will help you is chiropractic care and massage.

Look at that! You got 9 tips for the price of 5!

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)

Did you find value in this short post? If so please share with your friends. They may find some value as well! 

Have a great weekend! 

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

Our Team

Today I want to tell you about some of the lives that we have changed with AdvoCare as our vehicle.

In late 2011 we said yes to AdvoCare. 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.

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.

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 AdvoCare products I won the Savage Race and was paid $500.

The products are amazing and they worked.

We started sharing and we started building a team. Today I want to take the opportunity to introduce you some of our team.

We change lives. We build champions.

This is Jason.

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. On the weekend he was to tired to play with his 4 year old son AJ. He says "I was napping away my kids life". 

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. 

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. 

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 24 Day Challenge. 

Check out their transformation.

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 National Leadership Team with AdvoCare. They are blessing others with their story and earning $1500-$2000 per month by using AdvoCare as a plan B income. 

They are leading an army of people. 

A couple that is part of that army are the Fosters. Here are Delaney and Gary.

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. 

Plus they are down 130 lbs between them. 

AdvoCare has blessed them and they are champions and raising champion kids. Check out their transformation. Wow. 

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.

There as so many more. 

How about Ashley and Trent. I took this picture last night. 

A year ago we found our way into their living room. Sure Ashley wanted to lose weight. The 24 Day Challenge helped her lose 14 lbs in 24 days and over 40 to date. 

But that wasn't what they needed.

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.

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. 

Think Ashley is proud of her physical transformation?

I could go on all day. There are dozens of storys.

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. 

He was embarrassed and discussed. They found us and got started on the 24 Day Challenge. 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....

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. 

If you still think that direct sales is "one of those things" or a bunch people that want to "take your money and run" or it's a "pyramid scheme" well.... you are dead wrong. 

These are real people who have had there lives changed and they are all on OUR TEAM.

Want more?

Dawn. Check out her before and after.

Dawn was miserable just a couple of months ago. She did the 24 Day Challenge, lost 9 lbs and now is doing CrossFit. She texted me one day and said that she had just "run for the first time in years." 

Champion! 

Lastly I want to introduce you to Emily. This is the picture she posted to Facebook TODAY.

Does this 27 year old, single mom, school teacher exude confidence or what? It wasn't always that way.

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. 

We got her on the 24 Day Challenge and she has shed over 20lbs of fat off her body. She is strong and happy and WE HELPED HER to get that point. Ask her if Advocare had something to do with that.

This is a comment from her on that picture when I re-posted it: "Best decision on my life." 

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. 

I have a lot more story's but I am going to leave it at that for day.

Did you get inspired? Do you want to be one of these stories? 

What is stopping you? If you are already with Advocare well GET TO WORK. Someone out there needs to be blessed with this opportunity. On the fence about whether to join our team another team? 

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.

It's all possible with Advocare.

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.

I hope you got value out of this post. 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. Please bless them! 

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

B. A. R.

No I don't want you to go to the bar. Not the best idea.

I have an acronym that could change your life for the better. 

Really. Sometimes to make a major change in your life all you need is a slight shift in the way that you think. Are you ready for that shift?

I was at Advocare Success School this weekend. What an amazing experience it was. Cowboy Stadium is a pretty impressive place. Here is what it looked like: 

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. 

In Advocare (the direct sales company that I am part of) only .5% of the 500,000 plus distributorships are on the National Leadership Team. 

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. 

The point is that in anything a very small percentage of people excel about and beyond. 

The people that excel. How do they do it?

I think it is super simple. It's the acronym that I mentioned before: B. A. R. 

B - Belief. 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.

A - Action. 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.

R - Results. 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. 

Sadly the achievers of the world are in the minority. Most people aren't successful at high levels. The reason is more simple that most people think. 

It's a lack of belief and a lack of action. 

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. 

I hope you got value from today's simple message. If you did will you please share so your friends can be blessed? 

Are you within an hour or so of Eustis, Florida? If you are Teresa and I are doing a fun workout on Saturday that you may be interested in checking out. It's called "Rick and T's Amazing Race". What is this? You are going to have to come on Saturday to find out! It's going to be fun!

Details and to RSVP: https://www.facebook.com/events/679465378788278/

Hope you have a great day. 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

Too busy to exercise?

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

Time making tip #4: Be efficient in your workouts. If you haven't already read it then YOU NEED to go back and read THIS POST about how we waist time at the gym. (http://yourbestfitnesscoach.blogspot.com/2014/07/5-things-we-do-at-gym-to-waste-time.html)

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

If you have any questions please give me a call. (352-989-6795) We love Spark!

If you got value from today's post please do us a solid and share it around. Share with the people that you think would benefit. You might change a life. Someone will thank you later! 

You your success!

Rick Copley, Your Best Fitness Coach 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

Rick's No Excuses Blog

Instagram: @rickcopley 

352-989-6795

Your Best Fitness Coach Facebook Page 

Dream. Believe. Do. Repeat.

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

No.

You must do this process again and again and again.

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

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

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

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

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

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

Go after your dream. NOW.

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

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

1. Do the products work?

2. Are the products safe? 

3. Can I make money?

4. What is my timing?

5. Do I get help?

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

You are a champion,

Rick Copley, Your Best Fitness Coach 

JOIN OUR TEAM! 
"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-6795

Your Best Fitness Coach Facebook Page 

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

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

Spring into summer

"No filters needed on this one! Here's my #advocare 10 day cleanse results! Started at 190.4 and am down to 187.4!So 3lbs down and 3" gone! Onto the max phase I go for 14 days to wrap my 24 Day Challenge!"- Erika 

Saw this picture on Facebook TODAY. Those are some pretty good results. This picture is our friend Erika. We met her at a mixer a couple of weeks ago. She decided that she would do the 24 Day Challenge. Her results have been awesome so far. Isn't it amazing what 3 inches can do.

Or how about our friend Emily. 15 days into her 24 Day Challenge and she has shed an amazing 14 lbs of fat! Plain and simple the program works. 

www.24daychallengemovie.com 

We support this program 100% and we have helped hundreds of people over the last 3 years lose a whole lot of weight and gain a whole lot of energy. 

If you are in need of fat loss, energy gain or wanting to add lean muscle this may be the program for you and this is the perfect time to get started. 

It's Group Challenge Time! Join our group challenge to start on June 2nd and you will get daily nutritional help and a chance to win valuable prizes! Lose to win! 

To learn about the 24 Day Challenge check out this 6 minute video: www.24daychallengemovie.com .

If you have any questions or you are ready to get started you can email Teresa (teresa@yourbestfitnesscoach.com) or Rick (rick@yourbestfitnesscoach.com).

Do you want to learn about some quick and easy lunch idea? Jump on over the Lady Guru's Fit Kitchen and learn from the master!  http://ladygurusfitkitchen.blogspot.com/2014/05/quick-and-easy-lunches.html

To your success! 

Rick Copley, Your Best Fitness Coach 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-6795

Your Best Fitness Coach Facebook Page 

Another trainer secret

Want to keep today's message short and to the point. In today's video I review a secret that most good trainers know ABOUT YOU. Yes...we do know.

So you wanted the video and you say something like, "Well this may be kinda true but not for me..."

Whatever. It's the truth and you know it.

So what are some ways what we are dishonest with ourselves and out trainers.

1. How often we I go out to eat? "Not very often..." could mean 3-5 times per week which is a big bad deal.
2. How much do I eat? Generally people think they eat too much when in reality they don't eat enough.
3. How often do you eat fruits and veggies? "All the time..." Yeah, right. I had an apple last week is more like it. Potato chips do not count as a vegetable.
4. "I eat a good breakfast!" Hmmm.... coffee and a danish. NG. (no good)
5. "I do a cheat day once a week OR SO...." Sometimes I think you should finish that sentence with, "only on days that end in Y".

The point of the video is right on. Don't kid yourself. Be honest with the trainer in the mirror and get the help of your coach. Your body will thank you!

How would you like to work with us? Well....if you want to work out in our program it is very affordable and very flexible. First class is always free. Come check us out! Here is when we do classes:

Monday - Friday 6am and 6pm

Monday / Wednesay / Friday noon

Monday-Thursday 5:30pm

Tuesday and Thursday 10am. 

You will love the motivating and high energy environment. 

Shoot me a quick email at rick@yourbestfitnesscoach.com if you want me details! 

To your success! 

Rick Copley, Your Best Fitness Coach 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795

ASM Fitness Facebook page 

Big numbers

I probably shouldn't do this.

What the heck.

Here is the workout this we did today at 6am:

"The Gidget"
75 burpees
1.5 mile run
75 burpees

It was a lot of fun; especially the second 75 burpees.

I bring up this workout to show you an example of workout that has a high number. Of course this flies in the face of conventional wisdom and comfort.

Since when are conventional wisdom and comfort your primary concern in workouts?

While I don't think you should do high numbers EVERY time you workout I do think it is an amazing way to add some variety to your workout.

Here is another one that we do:

""Decimal point"
150 sit-ups
15 stairs
1.5 mile run

You get the point.

It's fun to push through the big numbers and very much a challenge.

The end goal is ALWAYS to do something a little difference to surprise your body. Your body will NOT be ready for 2 round of 75 burpees. Trust me.

Try it the next time you are at the gym. Finish up your regular workout with 100 push-ups and see what you body says to you the next day!

Your Best Fitness Coach is SUPER EXCITED to announce that we are joining forces with ASM Fitness of Eustis. The biggest change for now is that we are moving our classes to their facility. The facility is really nice and we are super excited to make this move!

Perfect place for small group classes and personal training! 

You can check out their Facebook page here: https://www.facebook.com/asmfit

Jump on the page and click "LIKE" please!

We will be doing a grand opening workout and open house on May 10th. If you are in the area then stop on by! Please go to the Facebook event page to RSVP.

We are so excited to be joining the ASM family. If you would like "ASM Fitness" on Facebook we would really appreciate it!

To your fitness!

Rick Copley, Certified Personal Trainer, ASM Fitness 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795

ASM Fitness Facebook page 

Sluggish and tired. The American way....

Today I want to discuss an email I got just the other day.

This email from one of our clients is so amazing that I couldn't have said it better myself. Here it is an written to me email account...

"Figured I would go ahead and confess..........Yesterday I was running late and figured it would take me less time to stop at a convenience store for breakfast and caffeine than it would take for me to make my Breakfast shake and get my spark ready for the day.  BIG MISTAKE!!  So my breakfast consisted of a honeybun-----icckkkk!!! and my caffeine of choice was Diet Dr. Pepper----ugghh.  I haven't felt so sluggish, tired and just all over bad, since starting my Advocare journey!!!( Go ahead and say I told you so)  Add to the fact that I was a total slacker and didn't make it to workout---nor did I run(which is what I usually do if I can't make it to see your smiling face) and yesterday was the worst feeling day I have had in LONNNNNGGGG time!!!!  So while I may not be the MOST compliant Advocare user, just know that I have been and will continue to be VERY compliant with my Meal Replacement Shakes and Spark!!!!!!!!  Happy Friday!"

Does that make sense?

Do I even need to add words to what what was written.

Watch this quick video to hear a story from my about a similar experience.

So what do you do to avoid this happening to YOU? 

I think the best piece of advice that I can give you is to PLAN you food intake. don't be lazy and hit the snooze another time. Get up at 5:30am if that's when you need to get up. Not enough time for breakfast? Get up 10 minute earlier. 

On the road? Three words: cheese sticks and fruit. 

Don't fall in the "quick fix" mentality. 

"I'm hungry and I need food NOW." 

You are not going to die. Make a good choice. 

What is this "Spark" that my friend above mentioned. It's liquid awesome. If you are interested a free sample of healthy energy with TONS of nutrition email me your address and I will send you a sample.

Limited supply. First 10 emails that I get a FREE sample. Send email and snail mail address to: rick@yourbestfitnesscoach.com. 

 To your fitness!

Rick Copley, Your Best Fitness Coach

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795

Why is America fat?

I am not super big on stats. Don't get me wrong, I love numbers but we could go back on forth on numbers all day. I don't want to do that. Today I want to share what I believe are the root causes of obesity in America.

Can we agree that America is fat?

For the sake of this blog post today we will say, yes, America is fat.

The question up for discussion is this: Why?

Before I give my OPINION on why American is fat I am going to tell you why this topic is on my brain today. I am going to start by telling you what I really don't "know" the answer.

That is why the word "opinion" is in all capitols about. Nobody REALLY knows why we are fat. If we knew the actual answer don't you think we would fix the problem?

Well, in theory, yes. I think that the reason we can't fix the problem has a lot to do with the fact that we don't know really what caused the problem so how do you fix something that you don't truly understand?

I don't know either.

I saw a Facebook post yesterday from someone that said that sugar and artificial sweeteners were making us fat. Is there some truth to that? It's a stretch but a little. Could it be this simple. No it is not.

Not even close.

I am going to keep things simple today.

I have defined 3 reasons, in order of importance, that we are fat and getting fatter. Yes, these are generalities and no I really don't know the answer to what to do next BUT I will give you 3 things to do to make a difference at the end.

Make sure to read to the end!

Why is America fat?

Reason #1: The ridiculous decline in the quality of our food. 

Why is this? I have a theory. (Shocker, I know, right?)

Food is a HUGE money making industry in our country. People earn an income based on producing food. Guess what? Is there someone else out there making the same food? Yes. Why buy from person A vs. person B? Good question.

Over the years food production has turned into who can sell the food that tastes the best, lasts the longest and can be produced for the lowest cost. 

Who can make a cheaper widget. Right?

Would you pay $5 for a box of Strawberry's that were little and not very bright or would you pay $2 for a box of Strawberry's that were HUGE and bright red? Who cares why they are huge and bright red. Cheaper and better tasting is better!

Through all this competition more and more preservatives have been put into out food and more and more chemicals and more and more bad, bad stuff has been used to make it look and taste better.

This has dragged down the quality of the food so much that we are getting a fraction of the nutrition today from food than we used to even 15-20 years ago.

More preservatives means more sugar which means less absorption, less energy, more fat and more disease.

It doesn't matter how well you eat. You just can't get the nutrition that you used to be able to get and this creates a snowball effect in your body. The less nutrition you get the less energy you have, the less energy you have the less you move, the less you move the more illness you have, the more illness you have the more stress you have...and on and on and on.

The biggest reason that we are fat is that our food supply is crap and getting worse. I know that I am not wrong on this one.

Reason #2: The government isn't interested in doing anything to stop the problem. 

I know. A vague "reason" that I can't really justify.I think it is true. Leaders lead by example.

How many of our leaders are advocates for health and fitness? How much does government support physical education, health initiatives in schools, walking trails, nutrition education, preventative medicine, etc.

What if a student needed to play a sport to graduate high school or run a mile or workout everyday?

What if welfare applicants needed to be drug, alcohol and nicotine free? What if, in order to get health insurance you needed to be drug, alcohol and nicotine free AND workout 5 days per week.

I know this is preposterous but hopefully you get the point. Government is concerned only with staying in power and not creating change. Look at the mess with the Affordable Care Act. Who wins in this environment? Nobody!

Local and national governments need to step to the plate and stop this madness. Stop spending so much time and energy to develop another vaccine or  blood pressure pill. Invest in health education and building trails.

How about tax breaks for doing burpees?

Who is leading the country? The people or the people with money? I think we all know the answer to that.

Reason #3: The internet. 

Yes. I just blamed Al Gore.

Seriously though. This is broad but I truly believe that we have lost our way with what we do with our free time. When I say the internet I also mean: TV, cell phones, computers, video games, Facebook, blogs...

You get my drift.

We have so much to do in front of electronics now that we don't "have time" to workout, cook dinner, walk the dog or explore the trails that government built...or will build.

Guess how we afford to buy the XBox, iPhone, plasma TV and all the accessories and contracts...

We work WAY TO MUCH so that we can veg in front of the computer and TV for hours and hours.

Who remembers growing up in the 70's or 80's?

Oh good. Me too.

I got home from school, thew my books on my bed, rode my bike to my friends, played guns or football, built forts, climbed trees and goofed off till dark. Then it was home to do my homework and maybe watch a little TV.

My mom cooked my dinner every night.

Do kids still do this? Some do but how many kids are in front of a computer, on the phone or watching Netflix? 

As adults we have similar changes in the last 30 years. Who has to work more, invests in healthy eating less, plays with electronics more and exercises less?

How about this for a statistic. In 2005 Americans spend 744 million on energy drinks. In 2013 it was 9 billion. 

Do you see the problem here?

We have no energy. We have little hope. Americans are fat. This we can't deny.

Why? Well our food supply sucks, the government refuses to do anything but keep power and pretend there is no problem and we are not helping our own cause. We work to much so we can have things that we really don't need so we can work so more. 

Does that sum it up? So what do we do?

If I knew that answer to that question I would be part of the problem.

Here are 3 things that I would do if I were you:

1. Do the Advocare 24 Day Challenge and regularly take supplements to counteract the fact that our food supply sucks. Is this "salesy" on my part? Sure. Guess what? My wife Teresa and I are the most fit people you know. Maybe we have it figured out. Honestly, find another supplement company if you want. You need to supplement your your diet. Period.

2. Advocate for more physical education in school, more trails, more healthier and fitness and get your butt out the door. Go to a different local trail every weekend and post all about it on social media. Invite your friends to go for a bike ride or a hike. Donate to parks or trails or wellness in general. Creating a movement starts with action.

3. Limit your internet and TV time. Hard one I know. Several months ago my wife and I eliminated TV in the kids rooms and in our room. Guess what? We play cards more, we read more and my wife and I give each other massages more! WIN.

I know it's not a lot of stuff but it is a start. You have to start with YOU and with YOUR HOME.

Sorry this was so long today. Lots of information but it's stuff you need to know.

If you want to learn more about how you can get involved with our supplement program you can join us at our home in Grand Island TONIGHT 7-8pm for our Advocare Nutritional Mixer. Learn about how Advocare can help provide solutions for your health and your finances. Our address is: 2481 Plumadore Dr.

You can also tune into a live webinar on Thursday at 9pm EST. This should last about 20 minutes. Simple and easy. No sign in required. Today anonymous.

To join the webinar: join.me/advocareteamcopley For sound: 559-0726-1000 code 342621.

Hope you got some value out of today's post. If so please like, comment and share. We always appreciate that!

To your health!

Rick Copley, Your Best Fitness Coach

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

352-989-5795