By David Tepera, February 15, 2023

Recently, I was having a conversation with one of my clients named Joe. His father had just passed away, and Joe was explaining how his dad’s world had become small. A once vibrant man with lots of life allowed his ailments to quickly take him down. Joe’s dad’s world became the bed, kitchen table and recliner.

How about you? Are you living in a big or small world? Do you travel, enjoy entertainment, eat out at restaurants and socialize?

What’s your favorite hobby? Does it require interacting with people?

Yes, we will all get older and slow down, but you don’t have to throw in the towel. There is one simple solution to make your world big again, and that’s through exercise.

Just like brushing your teeth or soaking your dentures, exercise is a must for daily activities. Walking and lifting weights will keep your body stimulated and build stronger muscles, harder bone density and overall better health.

As you know, our gym caters more to the older generation. Even though we help people of all ages, the majority are in their 70s. We call them “lifers” because they’ve been with us for years and will lift weights for the rest of their lives.

Every one of our clients is enjoying life to the fullest and staying in the big world.

Aren’t you tired of being bored, wasting life in front of the TV and being isolated? Don’t let others make you scared of getting out in this world. I promise there are more wonderful people out there than not.

One of my pleasures in life is to make a complete stranger smile. All it took was a sincere greeting, along with a big grin.

Now, don’t be that grumpy old man or woman. Quit complaining about the world, other people and your medical condition. We all have our life challenges, so we don’t want to hear about yours.

Be the happy person in others’ lives, and be the inspiration of your generation and peers by building a bigger world.

Today, you will no longer allow the walls to close in on you. No, you’re going to jump out of the recliner and start walking again. Buy some small dumbbells and start lifting weights.

Don’t let your world get small because you are going to get out there and have some fun.

By David Tepera, February 8, 2023

Recently, a good friend and client named John passed away. John was battling amyotrophic lateral sclerosis, known as ALS or Lou Gehrig’s disease.

For your information and to keep it simple, this disease causes a person to lose connection from the brain to the muscles. Bottom line, it affects the nerve cells in the brain and spinal cord, causing loss in muscle control.

ALS will gradually prohibit the ability to speak, swallow, walk and breathe. Life expectancy is typically 2-5 years.

John had been training with me for almost four years. Two years ago, he went to the Mayo Clinic in Minnesota where the doctors diagnosed him with the deadly disease. The one thing that astonished the Mayo doctors was how strong John was in his stage of ALS.

The department heads of physical therapy and doctors called me to find out what type of weight training program I developed for John. He was the first to be that strong in late stages while maintaining a quality of life.

These were very educational phone calls because I had questions for them as well. They learned from me as I learned from them to continue the best program possible for my friend John.

The Mayo Clinic told John he would be confined to a bed within two years. Several weeks ago, John was laughing how he was beating all the odds.

Just know, John did need the use of a walker, could no longer drive and his speech was difficult to understand. But, he could leg press 225 pounds, bench press 80 pounds, along with other lifts and had the best quality of life possible for his condition.

There are other complications that come with ALS that took John down. John’s wife repeatedly thanked me for keeping him active to the end.

Now, what about you? What’s keeping you from fighting for your life? It doesn’t matter what the doctors have diagnosed you with. Get your game face on, strap up your boxing gloves and start punching and battling your opponent.

I competed in martial arts for more than 10 years. I trained and fought with some of the greatest champions in the world. But, believe me, the greatest fighter I ever met was my good friend John.

As the tears are flowing, I’ll miss you buddy.

By David Tepera, February 1, 2023

Recently, I was involved in a round-table discussion with a few orthopedic friends. One of the topics was about why people die from certain illnesses, injuries or difficult surgeries. There was much more detail, but I will give you the basics.

What we were referring to what was the health of each patient. The healthier the patient, the more reserve they possess to battle any health crisis.

You might know someone who was in a horrible accident or diagnosed with a terrible disease, but somehow miraculously made a great recovery. Most likely, these people had a full reserve from living a healthy lifestyle.

Unhealthier people or those with multiple issues have less to battle with. Their reserve might only be enough for a brief battle or to take on one small issue.

Typically, the low-reserve patients have longer hospital stays, difficult recoveries, or they lose the battle.

Now, don’t get me wrong. There are exceptions to every rule and situation with life. I’m just hoping to get you to think and reflect on your own lifestyle.

One thing you have control over is what you eat and how much you exercise. This alone will build your reserve. Believe me, one day you will need it.

Take a serious look at your current situation. I don’t care how obese, broke or old you are. You can start making a change today. Just like a savings account, you must put a little in at a time. Then, before you know it, you have built a healthy reserve.

Of course, we never know when our time is up on this earth, but I’m going to make sure I’m ready for battle. Almost two years ago, I was hospitalized with a rare illness. At first, the doctors were baffled because of my health levels. Within a short period of time, I made a full recovery and built back my reserve.

What steps are you going to take today? Will you find a way to build your reserve? Can you walk a few more steps each day than the day before? Will you eat something healthy at one or all of your meals?

No more accepting that it’s too late. Pick up the white towel because you’re not ready to give up. Today, you’ll put on boxing gloves and punch Father Time in the face and build back your reserve.

By David Tepera, January 25, 2023

Last week, I explained the major muscles that perform “pushing” movements and specific weight training to build them, including lessons for “who’s pushing you to success?”

Today, let’s focus on the pulling muscles. Your back is the largest muscle group of the body. To keep it basic, I’m not going to name every back muscle except the latissimus dorsi, typically known as “the lats.”

Your back’s job is to pull your arms to the body. Almost every arm pull movement is required by your lats. In the weight room, any machine that forces your arms to reach out and pull the weight toward you will help strengthen your back. It doesn’t matter if you’re reaching up high, midway or from below. All those angles will build the muscles up and down your back.

The job of the front of your upper arms, known as biceps, or what some people call “the guns,” is to pull your hands to the body. Any weight machine that requires you to reach out with your arms and curl your hands toward the body while bending at the elbows will build biceps.

For your lower body, the job of the backs of your upper leg, also known as the hamstrings, is to pull your foot closer to the body. This comes from the heel curling towards your glutes.

There typically aren’t that many specific weight machines for hamstrings, but look for sitting leg curls. These are the safest when getting started. There are lying leg curl machines, but most people perform these incorrectly and will cause lower back pain.

Now, how’s the pulling method working in your life? Last week was about leaders pushing you to success, but who are you pulling with you?

Throughout our lives, we must become leaders to others. When my oldest son passed away, even as the father, I wanted to curl up and be left alone. But I knew that I had to help other family members get through it.

My parents helped me raise him, so they needed me to pull them out of their sorrow. My younger children were learning to deal with Dustin’s death and needed me to pull them along and shower them with love.

We will all face death of loved ones. Look around and help pull those who need you.

Also, look for other areas in your life where you can help pull others up. We can all be an angel to those in times of despair. So, let’s get started and find a way to use the “pull method” in life.

By David Tepera, January 18, 2023

If you think about it, every movement with our bodies is typically a push or a pull. I try to explain this to people learning to lift weights. If you’re confused about which machines work on certain body parts, then this should help. Today, I’m just focusing on the push muscles. Next week will be the pulling muscle groups.

Your chest, or pectoralis, muscle’s job is to push your arms away from your body. So, any machine, no matter what angle, that pushes your arms away or together is working your chest — for example: bench press, dumbbell presses and flies.

The back of your arms, or tricep, muscle’s job is to push your hands away from your body. So, any machine that requires you to bend your arms and push your hands away is working the back of your arms — for example: cable press downs, dips and dumbbell kickbacks.

For your lower body, it’s the front of your legs or quadriceps muscles that push the weight away from your body — for example: close stance leg press and leg extensions.

Just know, there are other machines and multiple ways of targeting push muscles. I only gave a few examples to help you get started and feel a little more familiar in a gym environment.

Now, what else in your life that needs pushing? Is it you or someone else? For all of you who at one time played sports or had a great coach, then you understand the benefits of someone pushing you to success.

I was fortunate to grow up with a father who was a high school coach. He didn’t really push me into sports, but he did push me into being a respectful young man. My parents’ teaching skills taught me many lessons that helped my own children to grow into productive citizens.

What’s it going to take to push you off the couch or away from your laptop — just like the leg press machine that strengthens the legs? It’s time to jump up and get moving. Quit wasting your life surfing the internet and thinking everyone on social media is your friend.

Yes, you’re going to encounter plenty of roadblocks and barriers, but you now understand the value of push. So, get your game face on and bust your way to success.

By David Tepera, January 11, 2023

We all face many challenges throughout our lives. There’s not one of us who wish we didn’t give up on something that was important to us.

Personally, I feel that when children learn to quit at an early age, they’ll grow into quitters in life. Throughout my children’s youth, I never allowed them to quit any activity. If they didn’t like it, then we would finish the season to never return. But usually, they were only having a bad day or practice, and we’re glad they stayed on the team.

Believe me, there’s been plenty of situations in my life that I regret not standing up for myself or gave up on. Admit it, once you tried to hide from controversy or threw in the towel, in a small way, it depressed you.

Listen, all it takes is finding a challenging task that requires courage and determination. Once you complete it, you feel good about yourself. Too many people want to say, “I can’t,” but from now on, you’ll say “how can I?” It’s time to gain your confidence back and keep pushing forward.

What challenges are you facing today? Do you need more income? Everyone has a set of skills, so how can you make money with yours? Yes, you can start your own business. Don’t let anyone tell you differently.

When it comes to your health, how often do you say “I can’t exercise because my knees or back hurts?” You must find a way to get your body in motion and that will help relieve joint pain. Don’t just lay or sit there; otherwise, you’ll keep deteriorating and turn to mush.

As most of you know, our gym’s cliental are mostly those in the older generation. All these people chose to say “how can I” get my life back. We have a lot of fun helping our “70s-plus” clients lifting weights, getting stronger and enjoying life again.

All of us have a different set of challenges. What’s preventing you from putting a plan together for success? This is your life. There’s no dress rehearsal or do-overs. Don’t let each day be a day lost. No, from now on, each day is a day closer to reaching another goal.

There’s no more “I can’t” because you are stronger than that, and will only live by “how can I?”

By David Tepera, January 4, 2023

Personally, I think it’s great that most people set goals for each new year. If you’ve been reading my column long enough, then you know I’m very goal orientated. One thing I try to help people understand is that if your goals are running short or hit a road block, just keep moving because you’ll land back on top.

Of course, we’ve all started the new year and our goals are in full function. Be that health, personal, spiritual or occupational related. Also, keep in mind, every day is a first. Not just the beginning of the year, month or week, but every day.

You must wake each day with a new attitude to accomplish something. Be that great or small, it’s up to you.

What was the first thing you accomplished this morning? Did you wake up before your alarm, make your bed, and prepare a healthy breakfast? Probably most of you can’t start your Wednesdays unless you read my column. OK, that was a joke – maybe.

What I’m trying to relay is don’t wait until tomorrow. Recognize that each day is a first. Quit saying that you’ll start after a certain time frame. Why don’t you start right now?

It doesn’t matter how broke, old or medically challenged you think you are. You’re only using excuses to pacify yourself. Believe me, everyone around you knows you’re just being lazy.

Don’t let this be another year of “woe is me.” Quit making yourself a victim when your condition is choice-related. Take a stand, get up and make this the first day of your new life.

Yes, you’re going to get sucker punched, knocked down and stepped on. But, you’re going to get back up and throw some knockout punches because this is your life.

No one person or situation can keep you down anymore. You’re better than that, and it’s time to prove it to yourself.

Have you ever noticed an infant learning to walk stumbles and falls repeatedly. Over and over, they keep falling, get back up, and try again. You are now that little kid and don’t let those around you keep knocking you down. Keep getting back up and before you know it, you’re not just walking; you’re running towards your destiny.

Let’s all get excited because yesterday is gone, today will be a new first, and tomorrow is another day closer to a better you.

By David Tepera, December 29, 2022

Well, the year 2022 is almost over, and have you put a plan in place to make 2023 even better?

No matter what challenges you faced this year, they should be lessons to make you more driven. Sometimes, we must grit our teeth, harden our skin, and start punching and kicking our way to success.

Tina and I called 2021 our broken year. I lost my father, second-oldest son Dalton, plus I was hospitalized with a rare illness for more than three weeks. All this and other situations took a small toll on our business that set us back.

But, we didn’t let it take us down. We put a plan together to leave 2021 behind and make 2022 the “fix-it” year. We kept our heads high, along with a positive attitude, and kept fighting our way through the year. We brushed off all the small stuff and never let outside influences create a negative impact. We proved that we are stronger than anything thrown at us.

Now, 2023 is coming, and we are ready to make an entry into a brand new and exciting year. As of today, everyone in my family is healthy, including myself making a full recovery.

Our business has never been stronger, plus my speaking calendar is growing.

Now, it’s your turn. What are you exiting that will lead you to a better place? What lessons did 2022 give you? Did you curl up in the fetal position or bear down and fight your way back up?

What’s on your list to exit and never look back? Is it a destructive relationship? Do you need an occupational change? Are you ready to get your health back? Just know, each of these questions are completely under your control.

I understand that sometimes making a change in life is uncomfortable because we are not sure of the outcome. But, if you don’t like your current situation, then do something about it. Don’t throw in the towel, especially when it comes to health.

I promise, if anything, when you start the process of exercising and eating healthier, your life will change. It will give you confidence and self-pride to tackle other challenges. You will no longer be a victim to anyone or any situation. You will become the victor!

Now, get your game face on and exit 2022 and be ready to enter into an amazing year of 2023.

By David Tepera, December 21, 2022

During the holidays, my wife Tina and I have been enjoying watching all the classic Christmas movies. It’s been entertaining while getting us into the holiday spirit.

One movie I wasn’t aware of was “A Christmas Story.” Obviously, I’m in the minority because all my clients were familiar with this classic. Even my 77-year-old client Terry has scheduled a trip to tour the house used in the Christmas Story movie. It was based in Cleveland, and turned into a museum for the millions of fanatic fans.

Well, for all of you who are familiar with “A Christmas Story,” the importance of the Red Ryder BB gun was just as significant in my life as for Ralph Parker. Parker was a 9-year-old boy in the 1940s who dreamed of Santa bringing him a Red Ryder BB gun. His only issue was that everyone kept telling him that he would shoot his eye out.

For your information, the Red Ryder was first produced in 1940 and was named after a comic strip cowboy syndicated in newspapers nationwide.

In my family, my dad was given a Red Ryder in 1947 when he was around 7 years old. That gun stayed at my grandma’s house even when I was a kid. Since we are not a family who hunts, it was the only gun I got to shoot in my youth.

I loved going to visit grandma and pulling out that old Red Ryder. I destroyed many mason jars and tin cans because I was the “Rifleman” of the 1960s.

Well, as to continue the family tradition, fast forward to my son Dylan’s early youth. It was time to buy a new Red Ryder for his first gun. As per my dad and me, Dylan and I would walk along backroad trails and target shoot any debris we could find. It was good ol’ father-son bonding time while building memories.

Today, I still have that Red Ryder available in my hallway closet. It’s only used to chase the squirrels away from the flowerbeds. Just know, it’s not powerful enough to hurt animals.

Now, for all you “A Christmas Story” fans, just know, I never shot my eye out. Wink-wink.

Remember to take time this week and call someone to share love and kindness. Be the twinkle in people’s eyes and the smile on their face. I hope everyone has a very Merry Christmas.

By David Tepera, December 14, 2022

There’s no secret, each and every one of us has weaknesses or bad habits. Of course, some are more severe than others. I’m sure one of those destructive habits is keeping you from reaching your potential.

Take a hard look at your life and think about all the good and bad decisions you had made. Every one of those is the reason for your current situation. Hopefully, each year, you are in a better place than before.

But, if not, what’s the one thing you can fix that would change your life?

For me, it seems about every decade, I need to make changes in order to improve my life’s journey.

For example, when I was 26 years old, I decided to go back to college. I didn’t like the career path I was on, so I did something about it and focused on an education. My degrees opened doors that I never could had imagined.

I understand that college is not the answer for everyone. It was just the best decision for me at that time.

Years ago, a friend of mine, who was a family man, had a drinking problem and asked for my help. He was responsible during the week, but drank excessively on the weekends. I had him join me at the gym to lift weights every Saturday and Sunday morning. We did this for over three months and it changed his life.

What’s going to be your wakeup call to get your health back? Do you spend money on prescriptions and doctor’s appointments, or a gym membership?

Be honest, when is the last time you’ve done some sort of exercise? Here is an idea: take the day and detail your house. Wipe the cupboards, baseboards, scrub the bathroom and so-on. I promise, it will be a great workout that will make you proud of your accomplishment.

What would it take to fix and improve your income? Are you tired of living paycheck to paycheck? Make a list of your spending habits and see what needs to be eliminated.

Are there people in your life that’s holding you back? At some point, you need to take up for yourself and control your destiny. Fix it and leave them in your dust.

Starting today, find the one bad habit that needs fixing. Eliminate the smallest one to claim victory. This will help start the process of fixing others and change your life forever.