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?

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

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



Awesome.

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

I know why.

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

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

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

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

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

So what are the biggest time wasters at the gym?

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

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

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

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

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



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

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

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

3. Bicep curls. Why do people do bicep curls? Oh, and tricep kickbacks and the like. I would also throw wrist exercises into the mix as a waste of time as well. What did big biceps do for you?

I don't do bicep curls. EVER. 

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

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

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

5. Abduction and adduction machines. My God these machines are stupid. Just like crunches, people.... OK, let's be real, WOMEN think that they are going to get rid of inner thigh fat by doing the inner thigh machine.

If you have ever watched the Family Feud then you know the sound as well. WRONG.

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

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

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

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

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

Here are the 5 steps that you need to do:

1. Focus on your workout and not the TV, the music, the hot chick in front or you or the guy with the guns staring at himself in the mirror. 

2. Focus on compound joint movements that make you VERY tired. For example: burpees, swings, squat to press, thrusters, jumping jacks, dips, push-ups, pull-ups etc. 

3. Do a variety of things including INTERVALS on the cardio machines. Try doing a half mile as fast as you can on the treadmill then doing 10 burpees, 10 squats and 10 swings. Do that 3 times. 

4. Focus on the movements and not the muscles.  This is important. Move your body as a unit. Don't try to "build muscle". Focus on getting fit. 

5. Be tired. Be EXHAUSTED. If you are not crawling out of the gym then you need to work a little harder next time. 

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

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

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

If I were you I would re-read this blog post right here: http://yourbestfitnesscoach.blogspot.com/2014/07/willing.html

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

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

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

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

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

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

To you success!

Rick Copley, Your Best Fitness Coach 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

Rick's No Excuses Blog

Instagram: @rickcopley 

352-989-6795

Your Best Fitness Coach Facebook Page 

My Broken Leg

(*This article originally published on August 9th, 2010. It is republished here with some minor editing*)

"I just broke my leg.”

“You probably just bruised the bone.”

“Nope. Broke my leg.”

Just 30 seconds earlier I had felt the crack of bone on bone. One bone had to give; it was my tibial plateau.

I jumped up praying that I was OK. It felt like there was a six inch gap in my body just below my knee. I knew right then and there that I’d broken my leg. Fuck.

The guys on my flag football team gathered around. Some were EMT’s and thought they knew what they were talking about. I knew the truth. My comeback was over. My season was over. I had broken my leg playing flag football.

I lay there. My life had already changed. This very moment in time my life would never be the same. A series of events had now been set into motion; almost like a butterfly effect. My world was about to become a different world. The changes would take some time, but it all started at this moment.

Charlene (my 1st wife) told me not to play flag football that night; I didn't listen... but should have.

In October of 2005 I competed in the Xterra World Championships in Hawaii and finished an astounding 7^th place in my age group. To me, at the time, it was the tip of the iceberg. I was bound for triathlon greatness. I was on the way up. I was going to do great things.

I was.

In August of 2005 I moved to Florida and started a paint contracting business. I wasn't a perfect businessman but I was doing fine. I made enough money to go on racing trips to Salt Lake City, Reno, San Francisco and Maui in 2006. Despite a flat tire at Xterra Worlds that year I did well. Life was good.

In late 2006, early 2007 we all know what happened to housing and construction in Central Florida. One day I had two crews out on job sites the next day I couldn't find work for one person. I made some bad decisions, had some bad luck and got royally screwed by a guy named Robert Checkow of Ebb Tide Construction.

I lost everything and then some.

It was an awful, awful time. At almost the same time I was losing everything Charlene and I became foster parents to her two granddaughters.

When it became time to start training for triathlon season in early 2007 I was getting up in the middle of the night feeding a four month old infant. Mornings were spent getting the two girls and my 7 year old son off to school and day care. Days were spent working and the nights were spent looking for work.

There would be no triathlon season in 2007.

By early spring I’d lost my business. It was over. We lost our house. I had mountains of debt. We lost the girls back to their mother and I was out of shape and in financial ruin.

This is why I started working at the YMCA.

Ironically I left fitness to be a contractor and make money; if I could only have that one back. No mulligan’s in life. I took my lumps like a man.

Now it was time to rebuild our lives slowly. I worked part time at the YMCA to try and make ends meet. The debt was so massive and the mortgage so high that life became a massive day to day struggle. I had some time to train now but I couldn't afford to compete or even buy running shoes. These were dark days for sure.

I started having some success at the YMCA. I was gaining some momentum there. I was getting more clients and building a good reputation. I was making a difference and I was happy again.

In January of 2008 I became Wellness Director at the YMCA. I am so glad I stuck it out. Through all the challenges we were facing Charlene wanted me to quit the Y and get a “job” somewhere to earn a real paycheck. I just couldn't do it. I stuck it out and got the dream job for a guy like me.

I had been running quite a bit and a comeback was looking good. I found a sponsor and I was getting is great shape. By March I was registered for the “Duathlon National Championships”. I was ready to compete again.

On Friday night I ran a great time at the little off road 5k that I’d been putting on at the Hidden Waters Preserve. It was one of my best times. On Saturday I won a Track Shack road race in Orlando. On Sunday I rode my bike 3 hours then ran 5 miles in 29:30. I was feeling great and ready to return to action. Besides 2007 I’d never missed a year of racing since 1987. I was ready to rock.

On Thursday I was trying to block a pass in a stupid flag football practice on a night that my wife didn’t want me to even play. It happened March 3rd, 2008. 

She knew.

As I lay there on the ground I tried to accept what had happened. I tried and I've claimed for years now that I began to accept my fate right then and there. I did not and I would not for a very long time. Truth is I was changed. I was changed and the result is what it is. For better or worse it changed my life forever.

A chain of events were set into motion.

I had surgery on Friday.

On Saturday I did 5 push-ups on my knees cause that’s all I could do.

Sunday I walked down the street. I made it to my neighbor’s neighbor’s house before I turned around.

I went back to work on Monday.

I did pull ups incessantly. I did push-ups. I did whatever I could do. I did that silly arm machine that the old people use at the gym. I worked out as much as I could.

I went a little crazy. I lost my mind a little and I lost my heart.

By early May I could walk again. Walk I did. At the YMCA I had started the Mount Everest Challenge. Climb 29,035 vertical feet on the treadmill in the month. I did it in 11 days. I walked and walked. I couldn't run or bike but I could walk and I did.

I tried my best to occupy my time by working out and walking. It just wasn't the same. I couldn't run and I couldn't bike. As the summer went on I slipped further and further into a depression.

Yes I admit it. Between June and September of 2008 I was very depressed. There were days that I just slept walked through. It was a struggle to be me. It was a hard, hard time for me.

In late September I started to run again. The more I ran the better I felt. My depression was gone within a few weeks. On November 9^th I ran a half marathon in 1:25. I was back. On Thanksgiving Day I ran 16:45 for 5k and had completed my physical comeback.

I was me again. I was a runner. I started biking and swimming again soon after.

Not competing and especially not biking and swimming for almost two years was tough to contend with in 2009. I raced a full season and did OK. I qualified for and competed in Maui again. Things didn't go well. Perhaps I needed a year to just train.

2010 was a different story. With a year of training under my belt I was rolling and feeling great. I completed the Ironman on August 29th, 2010.

The chain of events that started in 2008 finally ended my marriage. I am OK with that now. I lost my business. I am OK with that. I broke my leg but I fought like hell and I beat that. I was depressed and I pulled myself out of that hole. I have faced adversary time and time again but in the end I am OK.

I am OK. (REMEMBER this was written in 2010. Obviously my life is a lot different now)

I share this story because many of you have similar stories. I fought through it all and come out the other side.

Am I better off for what I went through?

Does it matter?

The point is that you have had adversity. You WILL have more. How are you going to face it? Are you going to whine and complain that life isn't fair? Are you going to give up? What if I had given up?

My life is a little uncertain these days. It’s been a challenge for sure. My story is not that unique these days, is it?

Why did I pick now to share this personal story?

Why indeed.

Well, I was looking back on all that I've written in the last 7 years and I hardly found a mention of my broken leg or my loss of my business. These are events that are now part of my being but yet I ignored them; seems strange to me now.

In an effort to be more whole and better myself I have decided to share more. It is my hope that I can touch people in some way shape or form. I hope that I can even have one person say, “If he can do it then I can too!”

That’s what I hope for.

I’ll leave you today with this:

I was talking to a friend last night. For some reason I got all riled up. I was talking about 300 pounders. In the course of 10 plus years in fitness I have spoken to many, many 300 + pound people. Heck, many in the last few months. Each and every one had a long, sad story about why they were that heavy. All involved injuries and depression. These are hard things to overcome. Yes, they are. Now you know. I have been there.

I spend many hours of every week trying to figure out what to say to these people. It’s hard. I only hope that by reading what I just wrote, people that have a long road to hoe can see that it can be done.

It can be done.

If you are one of the ones that have a long road with a light at the end, that you can’t see, all I can tell you is that the light is there. It’s hard but the trip is worth it.

It is worth it.

A lot has happened in my life sinse the "dark days" of my life. Things are so much better now. I only hope NOW (4 years later after I wrote this) that people with understand that we all have struggles. It's not the struggles that define us but HOW WE DEAL with those struggles. It took me YEARS to pull myself out of the life rut that I was in back then. Was it worth it.

When I wake up each day and see my beuatiful wife see the people that we are helping it is SO WORTH IT.

If you are struggling PLEASE stick it out and....

the rewards for you are coming. Trust me, I know.

Did you get value out of my personal strory? Someone out there needs this message so PLEASE share and help them to stick it out. 

Thank you for reading!

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 

You

Do it for you. Don't do it for a t-shirt or a free bear or a medal.


Whatever you goal, whatever your race, event or number you are trying to hit don't do it for a physical reward. Do it FOR YOU.

I'll never forget the conversation that I had one time about a race I was putting on. It was just a Friday night trail run. Not a big deal and just a $10 entry fee. This later didn't want to do it because there was no "bling".

Do you really need to be "rewarded" with a stupid medal for running 30 minutes in the woods?

Don't get me wrong. My Ironman finishers medal is pretty freaking cool. If is displayed prominently in my living room.

A medal for a 5k? Seriously. That's silly.

The point is a very simple one. Don't do things to get things. You do for you. You do because you are disgusted with what you are what what you look like. You finish a 5k because you are driven to do it and you are going to do it no matter what.

Don't go to the YMCA every day for a t-shirt. Go everyday because you want to be around for your kids.

To many people in our society think that they deserve some sort of prize for showing up. No, you don't need the t-shirt for running a 5k. You need to show up and give your all because your kids mean something and you are sick of that gut.

Whatever the reason you do what you do you need to make it about the purpose and not the silly toy at the bottom of the Crackerjacks box.

My late father (may he rest in peace) taught me the same lesson 30 years ago. I told him that I wanted money to weed the driveway. He told me that if I want to do then do it because I was going to have a nice yard. I didn't deserve a reward because my reward was the satisfaction of a job well done.


Hope that makes sense.

Have you liked out page on Facebook yet? Can you please hop on and check it out? Here is the link to our fanpage:  https://www.facebook.com/pages/Your-Best-Fitness-Coach/132860716766468

Also check out my Instagram page. I post my workout each day. Maybe you can get some Instamotivation: www.instagram/rickcopley (@rickcopley)

If you get value please share. Thank you!

To 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 BIG Dreams

I was at an Advocare event last night and one line that I heard that impacted me was, "Dream big dreams."

Most of us have forgotten how to dream.

Picture little kids. You ask them that they want to be when they grow up and there is no filter. They will tell you straight away. They have dreams. Nothing holds them back from dreaming.

Then the barriers and the struggles come. Slowing but surely we forget how to dream. We forget how to set our sites on something that we cannot see.

Be become afraid to lose site of the shore.

It is sad.

So may quick message to you today is to dream again. Learn to dream again in a way that empowers you and those around you. Learn to dream again so that you can achieve more and be more.

When we started our AdvoCare business a little over 2 years ago we had forgotten how to dream.

Teresa went off to work at a job that she hated 4 days per week. She left at 7am and came back after 7pm. It was awful because she was stressed out and miserable.

We were broke and living in a one bedroom apartments. I had gottne mysefl addicted to Monster Energy drinks.

We decided to start to dream again and we DECIDED to change our lives.

We defined a purpose and we got to work. We didn't know what to do. We also didn't accept the excuses that we could have accepted. We just started to dream.

The road hasn't been smooth. There have been plenty of challenges.

Today we are dreaming again. Today we are building something that is going to make us free in so many ways and it going to allow us to live our dreams. Today we are difference makers.

The most important decision that we have ever made was to learn to dream again.

Was it easy to make that choice? Hell no! 

But we did it! We have gone against the grain and we have grown as people and we have helped others do the same.

Something like Advocare may not be for you. 

But what if it is?

What if you have forgotten how to dream but you want to dream again? You want to dream BIG dreams. You want to create and be more.

It's starts by dreaming. In continues by believing that dream. Then you act and your life will be forever changed.

My message today is short. It is sweet and it is something that could mean the world to you.

Dream BIG dreams. Take responsibility and do whatever it takes to succeed. You owe it to yourself and you owe it to your family. You are more. You will be more. Walk tall and DREAM BIG DREAMS.

When we started our AdvoCare business my coach, a guy we call Z, told me he was earning $30,000 per month. When I heard that something clicked in my. I said, "If he can do it then I can do it."

We are on our way because we have big dreams and we aren't scared to dream even bigger dreams.

I hope you got value out of this post today and it made you think a little. Does the opportunity to join our team and learn how you can make money with AdvoCare sound like something you might want to explore? 

Again.... it may not be for you BUT WHAT IF IT IS? If you can carve out 40 minutes of your day and it you want to learn how to dream then click on the link and watch. Let me know if you have questions. You are literally one decision away from changing your life. Here is the link: http://www.championswebinar.com/

The last thing that I want to say is this: I believe in you. If you decide that you want to do something then make it a strong decision and and unwavering one. Feel confident that no matter what....

To your success! 

Rick Copley, Your Best Fitness Coach 

"Empowering YOU to be a champion" 

rick@yourbestfitnesscoach.com

Instagram: @rickcopley 

352-989-6795

Your Best Fitness Coach Facebook Page 

Top 10 Weight Loss Mistakes

Before I dive into today's topic I want to explain a little bit about the tittle of this post.

Normally I would keep things in a positive light. Normally I would tell people to not focus on what's wrong but instead focus on what is right.

Why be normal?

Really. People are so different and some people can't ever reached some ways. Hopefully today's post will help people that have failed to try again and learn from their mistakes. Hopefully someone reading this post will someday succeed.

Today I want to make a difference in at least one persons life. Maybe it will be you?

Lets assume that you want to lose weight. At least that was the goal. You either are not succeeding and still trying or you have given up. Or maybe you are just getting started and want to succeed. No matter where you are on the journey this information will be valuable to you.

Top 10 Weight Loss Mistakes 

1. Lack of a defined purpose. If someone says to you, "Why do you want to lose weight?" What do you say?

Do you say something like, "My brood pressure is high" or "My doctor said I need to lose a few pounds" or "I have a Reunion coming up" then you are already heading down the wrong road.

Seriously. In the grand scheme of things how much does it matter if you look like you are 40 at your 20 year reunion instead of looking like you are 60? Do you really think your high school classmate from the 90's are going to be impressed by your 10 pounds of weight loss? You will NEVER look like you did at 18 so why the hell are you trying?

Showing up at the gym because SOMEONE ELSE said you should is also a recipe for failure. When you show up at the YMCA to tell the wellness coach "My doctor said I need to workout" well then what you are REALLY saying to yourself is, "I'll show him...this is not going to work."

Never do something because someone else says you should.

If you show up at the gym with tears in your eyes saying, "I need to be able to keep up with my 2 year old because she can run faster than I can..." or "I feel like I am not going to be around to see my kids graduate high school...." or "I am discussed by what I say in the mirror this morning..." then you are on the right track.

There is nothing in this world that is worth a crap that you will accomplish without having a strong purpose. Find your purpose and you are on the right track.

2. Going on a diet. I am about to offend MANY people in the next paragraph. My advice is that if you have thin skin and are offended easy then stop reading. My advice is that if you are a professional blamer and excuse maker you may want to close your browser now.

Shit's about to get real.

Diets are stupid. Diets don't work. Diets will never work. Diets are a short term solution to a long term problem. Diets are an amazing scapegoat for people that really don't want to change. Diet plans are simply a money making tool for people that don't care about you.

There. Hopefully we weeded out posers and the people still reading are the ones that actually want to lose weight.

This article is about the mistakes that people make and not necessary a detailed explanation of what you do. There are lot's of other articles about what to do. To learn how to EAT PROPERLY and not ever again "diet" check out our 30 Day Clean Eating Challenge.  For more advice on eating the right foods via pictures I suggest that you follow Teresa on Instagram. You can also follow Rick on Instagram. This is not dieting. It's about eating right!

Did I hammer that one one? "Going on a diet" doesn't work. It just doesn't.

3. Wanting to lose the weight before working out. I don't think I have ever met anyone that lost weight and then decided to start and exercise program. Losing weight is about synergy and balance. It's about empowering your body to shed fat and built muscle. It's about loading up your body with nutrition and growing your fitness though metabolic conditioning.

If you tell people that you want to lose the weight then you are going to go to the gym then you are setting yourself up for failure. Trust me. This plan doesn't work. It's a stupid plan. I will use this Cars.com commercial over and over again because it is total awesomeness....

4. Don't get help. Have you ever run into that person that says, "I'm going to do it on my own."

Why?

What is the purpose behind that? I put on on this weight and I am going to lose it all by myself? I don't need help. How narcissistic. Really, whats the point?

I see it all the time. It's just an excuse. You need help. You either needs an accountability group, a coach, a trainer, or something to hold you accountability. You need support.

What truly successful person do you know that says they did it all themselves? It's just silly but many people say it. Your accountability doesn't have to be defined by someone else. Don't get me wrong. You don't need to spend a lot of money on a personal trainer or some exclusive membership but you do need help; we all do.

5. Focusing on one aspect of exercise. Running to lose weight. Yoga to lose weight. Zumba to lose weight. The Stairmaster to lose weight.

I know. We ALL know someone that lost 100 lbs by running. Maybe we saw a YouTube video of someone doing Yoga and the weight falls off.

Those are anecdotal. People win the lottery also. You aren't going to run out and buy a ticket just because some retiree in Iowa just won $160 million....

Please tell me you wouldn't do that?

Your body will quickly get accustomed to what you are doing and it will stop shedding fat and start shedding muscle pretty quick. You must vary what you do!

6. Doing the "circuit" at the gym. This is a hard one. People tell you all the time at the gym to do the circuit. The trainers tell you. Sorry, folks. The circuit at the gym is the opposite of helpful long term.

Here is why.

First you may start shedding some fat and gaining some muscle. You body quickly adjusts and the fat loss will slow. You will gain muscle in a "non functional" way which can lead to injury. When you get injured you aren't as likely to work out. It's a vicious cycle.

You must do free weights and functional movements to lose weight and gain fitness. The circuit is very much like a diet. It look good in the beginning and you will likely get some quick results. In the end is is simple a short term fit for a long term problem. It is the "easy" way out. We all know how taking the easy way out works in the end, right?

7. Counting calories. I can hear the protests now. "But I read in BLAH BLAH magazine.... They said in Weight Watchers..."

Don't get me wrong. Excess calories can be a bad idea.

The reality is that it's not about calories but it is about quality. 

We are doing a program called the 30 Day Clean Eating Challenge. One of the participants asked me yesterday why there was no "portion sizes" listed on the program. Isn't portion control a problem?

Ask people that are over weight why they are overweight. You will get a variety of answers. I would bet a slice of pizza that NONE of them will say they they were force-fed broccoli and salads growing up.

I would argue that you really can't over eat high quality food. When you count calories you also can find frustration in a number that means nothing. We are all different and trying to figure out what number you need is silly. Nourish yourself if a balanced way and you will lose weight. Period.


8. Letting lame excuses slow you then stop you. We have all seen people get a head of steam and start to lose weight. Then they lose it.

Sometimes it's the lame excuse that we actually let ourselves believe.

"I have a blister."
"I had to work late."
"I didn't have a clean shirt."
"I have no money."
"My knee is sore."
"My back is sore."
"I'm spending to much time away from home." (READ Spousal Sabotage)
"I have a cold."
"My family is in town."
"I had to let the dogs out."

You get the point. Sometimes we have a valid excuses to workout but usually it's pretty lame. Once you accept one excuse it becomes easier to accept others until eventually you forget that you were trying to lose weight all together.

Now do you see shy number one is so important? If your purpose is strong enough....

9. Have unrealistic expectations. Sometimes I'll ask people during a consult what weight they would like to be. I have heard a weight before and asked the follow up questions, "Why that weight?"

Sorry, folks. for most of us over the age of 25 your high school weight is not a good goal. Setting weight loss goals is a GREAT idea but not silly goals. Set mid range goals. Losing 10 lbs in a month is a great goal. Losing 100 pound in a year is a great goal. Getting to same high school weight at 40 is usually not such a great goal.

10. Not understanding the importance of supplementation. As we age it gets harder and harder for our bodies to absorb nutrition. Also, as the years go by the nutrition density of our food is going down down down. These two double whammies are impacting us all. It also means that we NEED supplementation. 

If you want to learn about absorption and supplementation I encourage you to go this here link and watch the 30 minute video. It is the best video out there about the importance of supplementation: https://tomorrowschampion.com/seminar/  (Mark McCoy is a dude that knows a heck of a lot more that I do)

If you aren't using the correct supplements then I definitely thing you should. As you know we use Advocare.

Here is a quick 4 minute video telling you more about the company.

If you want to get started no some products shoot me a quick email with your phone number and I will call you help you get on the right path.

We help people. It's what we do. My email is: rick@yourbestfitnesscoach.com and my personal cell number is 352-989-6795. Give me a shout if you want some help. There is no harm is seeing what it is that we can do for you!

As I was compiling this list I did think of others reasons. Hopefully you get the point and I will stop at 10. It really isn't one of the 10 but people really do fail at weight loss simply because they give up. One of the 10 leads to frustration and quitting. Maybe more than one. Maybe all 10.

Tomorrow I will do part two of this article. Part two will be the top 10 things that people to do to successfully lose weight. Make sure to check back tomorrow for that one. You will get a ton of value!

Do you like these articles? Do they make a difference in your life? Maybe there are people out there in your Facebook world that would also need this. Can you please share with them?

We would appreciate that!

The 30 Day Clean Eating Challenge is open for 36 more house. It closes on Tuesday, July 8th at midnight! 

Register here: https://www.eventbrite.com/e/30-day-clean-eating-challenge-tickets-12176164235

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 

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!