All posts by David

Growing up with a father who was a high school football coach, I was around sports my entire life. Even to this day, at the age of 55, I'm a professional physique competitor. So, as you can read from my blog, I see the world as one big sports arena that teaches us all lessons on life. Enjoy, because today, your life will change.
Dekeday Foundation

Christmas blah, bloated and broke

By David Tepera, December 26, 2018

Well, you’ve made it through a long month of Christmas parties, gifting and lack of exercise. Yep, right now, you’re probably feeling a little blah, bloated and broke. Don’t feel alone, even as a family of professional physique competitors, we’ve battled the diet challenges all month, too.

I know there’s still one more week of celebration with New Year’s around the corner, but it’s time to get your bodies in motion again.

Being in the fitness industry, we typically see people registering for gym memberships in January, along with every quick weight loss program imaginable. Then finally, people start signing up for personal training by February and March due to the lack of success on their own.

I’m not referring to anything negative about this process, it’s just the way it has always been.

The good news is people are truly sincere about enhancing their lives to become healthier. I applaud your efforts because it is life changing.

Remember, the journey to a healthy life is a marathon and not a sprint. When you go all in too quick, you set yourself up for failure. I always tell my clients not to beat themselves up for falling off the wagon. Just pick up where you left off and keep moving.

It takes three to four weeks of steady training to get your bodies adjusted. Then, starting around the fifth week, changes become visible. All of our clients notice muscle gains and fat loss around that time.

What’s most important is to stay focused and determined because your body will keep improving. Yes, if you skip an entire week, it will be a set-back, but don’t give up. Your body will bounce back, plus you’ll feel better about yourself.

Here are some of the benefits for weight training alone; lean muscle, stronger bones, metabolism boost, better immune and cardiovascular system, and most importantly – anti-depression.

I’ve heard repeatedly from people whining about not having time or can’t afford a gym membership. My response “exercise is free”. Back in the day when time and finances were difficult, I would jog throughout my neighborhood for cardio, put cans of food in pillowcases to use as weights, load books in my backpack to perform sets of pushups, plus lay on the floor while watching tv and rep-out tons of sit-ups.

So, to me, there are no excuses, just be creative and have fun.

Now, let’s all get rid of the Christmas blah, bloated and broke feeling, and start ramping up for an amazing 2019.

Dekeday Foundation

Discipline, dedication and desire is the only answer

By David Tepera, December 19, 2018

There’s no secret, America is plagued by an obesity epidemic. According to statistics, 67 percent of people will never use their gym memberships, and 80 percent of you will fail new year’s resolution by February.

Back in the 1960s and 70s, local gyms were scarce. There once was a perceived thought that weight lifting was unhealthy, and bulky muscles would slow down athletes. Thank goodness Arnold Schwarzenegger came on the scene because he put weight training on the map. He has spent his entire life changing the health and fitness industry. Now, gyms are popping up everywhere, just like donut shops.

Even though the fitness industry is a booming multi-billion-dollar business, there’s a problem. We are bombarded with false promises, fads and magic pills. Admit it, you’ve been suckered, too.

I’m not one to throw stones because throughout the years, I’ve wasted money on plenty of products. But, that’s where I gained knowledge of this ridiculous fad marketing.

Besides my reader base, our personal training clients range from fitness competitors to serious medical conditions. They need the best advice possible. Our company not only helps patients get lean muscle, but a variety of doctors are signing up for our style of weight training, too.

Believe me, there’s really only one true way to reach health and fitness, and that’s from discipline, dedication and desire.

Yep, there’s plenty of you who’ve lost weight on fad diets. How’s that going for you now? Guess what? You created muscle loss, and sadly — weaker bones. Now, don’t misunderstand me, a healthy diet is more important than any other part of fitness, but not these so-called quick weight loss programs.

This isn’t just my professional opinion, there’s plenty of studies and documents to support this.

Listen, no matter your age, you must add weight resistance into your routine. It’s the path to slowing our aging process. The majority of our clients are from the ages of 40 to 70. After five weeks of training, their bodies are gaining muscle, plus their energy level is growing. It’s one of the most rewarding parts of our business.

The new year is coming, and most people are gearing up to improve their health conditions. Just know, weight training has a long list of benefits beyond stronger muscles.

So, throw away the false promising fads and get your butt in the gym.

Dekeday Foundation

Christmas parties about more than just eating

By David Tepera, December 12, 2018

Over the past several weeks, I’ve been bombarded with questions regarding Christmas party eating. Most people are trying to keep their diets in check, but the variety of foods has become challenging.

My advice is to enjoy the holiday festivities because this is that time of year where we have the opportunity to taste many homemade desserts. Now, don’t make a meal out of sweets, only sample the ones you want.

When it comes to slices of pie or cheese cake, I always share with another person. To be honest, I typically share several slices. Since I do all the cooking in my house, it’s not too often I get the pleasure of other people’s homemade delicacies.

Remember, it’s not what you eat, it’s how much you eat during these parties. But, if you feel that you’ve indulged too much, then on the following day, perform extra cardio work, plus reduce carb intake significantly. I promise, you’ll feel less bloated as the day goes on.

Recently, I attended an annual Christmas party given by two animal rescue organizations in Friendswood. I did my fair share to indulge all the tasty treats, but the best experience was meeting the special people who volunteer to help needy animals.

There was David and Vicky, who not only change the lives of countless canines, but gave a financial donation to the PTSD Foundation of America through my book.

A wonderful lady named Karen has literally hand-raised hundreds of kittens, vetted all their needs, plus found loving families to care for them.

The list is too grand because everyone at the party had a special connection for a passion towards animals. These particular gifted people are just to name a few.

Really, my message today is to look beyond the wonderful foods at Christmas parties, mingle with strangers and find the uniqueness we all possess. There’s good in all of us, so this is your opportunity to make new friends.

Now, next time you attend another Christmas party, enjoy the tasty treats, and bring a gift of joy, happiness and love. Remember, it’s more than just eating.

Inspiration

What scents bring you happiness?

By David Tepera, December 5, 2018

One of my kinesiology clients is a local high school head basketball coach. He invited me to attend one of his rivalry basketball games, so I did.

It’s been several years since my son Dylan graduated high school as an athlete, plus over 20 years since I coached high school sports.

At the game, you’d hear the squeak of sneakers from a sudden stop, referee whistles, crowd cheers, music and much more. But, what captured me the most was the scent of the freshly varnished gymnasium floor.

Remember, besides being a former coach, I also grew up a high school coach’s son. My whole life has been surrounded by a variety of sports.

That varnished floor took me way back to my childhood getting to hang out with my dad. So, I ran through all the scents that brought me into a happy place. I missed the sun melting wet grass on the playing fields, the stench of chlorine from all the years of water polo, including the leather smell from the balls I used in a variety of sports.

Besides sport-related, what other scents bring you back to happy times? What about baby powder? We loved the innocence of soft baby skin as they smiled into our eyes.

How about all the crafty people? Do you walk in a lumber yard and get excited smelling the fresh cut pine boards? You know that you’re about to attempt building a master piece of a fence.

I love the scent of nurseries while picking out this year’s flowers, shrubs and soil.

I recently visited a friend’s mother’s house who was cooking homemade fried chicken. I fought back tears because it reminded me of all the wonderful memories of my late grandma Tepera.

Look, we all get bombarded with negative people and situations each day. It’s part of life that we must learn to accept and deal with. My only resolution to eliminating these factors is replacing them with happy thoughts. Now, I try to incorporate scents into these thoughts, plus it takes me to a higher level of happiness. I truly hope I’m making sense of scent. OK, corny joke.

Take a moment and really put some thought into the scents with the most wonderful memories. I promise, in a short time, the list will become endless.

So, take a deep breath, and realize what a wonderful life we truly possess. All you need is to open your mind and take in the scents of happiness

Inspiration

Maybe it’s time to upgrade your life

By David Tepera, November 29, 2018

While in college, I trained and competed in my first triathlon. As a former water polo player and competitive swimmer, the swimming portion came easy. I was a decent runner, so keeping up with the pack was doable.

Now, where I lost all opportunity of winning was during the 50-mile biking event. Being a poor college kid in the 1980s, my bicycle was bought at a garage sale for only $50. At that time, I didn’t understand the importance of a quality bike in order to compete.

Since the biking event was last, most of the strong competitors flew by while leaving me in the dust — as my chain made horrible rattling noises.

It was at that moment I realized, that if I want to truly compete as a triathlete, then I would need to invest and upgrade my bike.

This experience followed me into my adult life and career. There’s been times where I felt stagnant and not getting ahead. I knew the only way to make another leap forward was to improve me personally.

How about you? Do you feel stuck-in-a-rut? You fight the daily grind, but you just can’t seem to catch a break.

Just like me, this is your wake-up call. It’s time to make an upgrade. This could pertain to night school, changing your social circle, seeking religion, joining a gym or a help group. The list is endless according to your situation.

Now, notice I didn’t refer to anything materialistic when it’s about upgrade.

We all prefer to fly below the radar so no one takes notice, but maybe it’s time to step out of your comfort zone and focus on you.

We are fortunate to live in a country with countless opportunities and unlimited resources. A good friend of mine is in her late 50s, and just went back to school to work on a PhD.

Forget what other’s think. This is your life, so take back control. We all know our weaknesses, so get out there to overcome them. That’s the beauty and reward of success, it takes hard work and perseverance.

It’s in you. You’re smarter than you give yourself credit for. Find a way, and make this the day to upgrade your life.

Inspiration

Thanksgiving a time for family bonding

By David Tepera, November 22, 2018

As most of you know, I was fortunate to be one of the assistant football coaches during the 1990s state championship runs at La Marque high school.

There’s no secret, a lot of these players were from different neighborhoods that had rivalry issues. But, through an amazing football program from head coach Alan Weddell, all these players came together to build a winning brotherhood.

One of the best parts of the whole experience was not only players bonding, but coaches, parents and the entire community. Every game was sold out with standing room only crowds, reporters from all over the area, along with police escorts to and from games. We all felt like rock stars. It was one of the most memorable times in my adult career.

Whenever a group of people come together with a common goal, a championship can be won. We must find a way to release our differences, have each other’s back and fight our way to the top.

This week, there will be many of us celebrating Thanksgiving together. If you’re like our family, there will be relatives and friends coming from all over to gather during this special holiday.

This is a time for people to forget their political views, discrepancies and all other differences. Believe me, there’s no winner in these debates.

For me, I only get to see some relatives once a year, so I take this opportunity to love and cherish the moments. I’m looking forward to seeing Tom and Jean from Philadelphia, along with my sister Karen and her family.

Our only goal is to reflect over past memories while creating new ones. It might be hard to think about, but it’s possible this could be the last year to see each other, so make it the best.

Maybe, it’s time to shut the TV off to play board games, teach the young’ns how to shuffle bones, play cards and so on. These types of activities force people to interact, smile, laugh and have a good ole time.

Think about it, don’t let this special holiday be a time of turmoil, make it an opportunity to express love and togetherness.

Don’t forget, ask a lonely neighbor or coworker to come join in on your celebration.

So, remember, just like my football team, leave the differences at the door, come together for family bonding and make this Thanksgiving a state championship victory.

Inspiration

We must all learn to fly

By David Tepera, November 14, 2018

Not too long ago, I was riding my bicycle along some wooded trails. By nature’s luck, I got to witness a young bird learning to fly for the first time.

This little bird was perched on a limb with its mother nudging it to leap. It was obvious the young bird was scared as it fought and struggled to stay in the tree. Finally, after a few minutes, the bird leaped with wings uncoordinatedly flapping as it crashed to the cushioned grass below.

I watched as the bird gathered its bearing and attempted to fly again. It barely cleared the grass line to only make it a few feet. With each attempt, it flew a little further. But, after several tries and many failures, the bird glided to the next tree.

It was an exciting experience because I knew I was witnessing a choice of survival. It wasn’t long before the little bird was soaring in the wind, and had overcame the scariest moment of its young life.

Isn’t this little bird in all of us? Aren’t we scared to take a leap, get out of our comfort zone and possibly fall on our face?

Are you disappointed that you’re not where you were expecting to be at your age? Do you regret not trying out for the team or participating in an organization? At some point in life, we all dread not going out on a limb and leaping.

But, just like the little bird, with each attempt, you’ll fly a little further until you soar to the next destination.

July 2018, I took one of the biggest leaps in my life. I resigned from the medical industry to start my own business. I was scared because I have the responsibility of some serious bills, plus taking care of a family.

I decided to not try it part time, but to go all in and give it 100 percent full effort. Yes, at first, I was barely making enough money to survive. There were other medical companies wanting to hire my services, but I knew deep in my heart to keep pushing forward.

With each week, I flew a little further, and within a few months, I was picking up speed as I soared with the wind.

Even though I work seven days a week, my business partner Tina and I celebrate our continual successes. As the business grows, we get to change other people’s lives to where we know that we’ve made a difference in this world.

Bottom line, it’s OK and normal to be scared, but take the leap. When you crash to the ground below, it’s not as hard as once thought. Before you know it, you’ll learn to fly.

Fitness, Inspiration

How do you see yourself?

By David Tepera, November 9, 2018

Being in the fitness industry, I’m surrounded by all body types. This is from the morbidly obese to the almost severe anorexia, and, of course, all the in-betweens.

But, what doesn’t surprise me anymore is how almost everyone is not happy with their bodies. Believe it or not, people who compete in physique and bodybuilding competitions are the worst when it comes to self-body shaming. A lot of these competitors develop a condition known as muscle dysmorphia.

To us, we see huge well-developed muscles. To people with this disorder, they see themselves as having small underdeveloped bodies.

Also, what happens to some extreme competitors, they look their absolute best on the day of the show, but quickly lose discipline, eat everything in sight, and completely fall off the wagon when it comes to training.

Because of these extreme conditions, Tina, Dylan and I keep our bodies within four to six weeks of competition year-round. We don’t allow ourselves to be depressed over a few pounds of extra body fat. We know, within a few weeks, along with discipline, we can be competition ready.

Now, how about you? Do you find yourself constantly body-shaming? Listen, women, it’s normal to carry extra weight around your butt and hips. Guys, as you get older, it’s normal to carry weight around your midsection.

I tell all my clients, our goal is to add lean muscle mass, increase metabolism, and improve cardiovascular function. As we accomplish these goals, the fat will burn its way off.

Really, the most important process of exercise is to help live a more energetic life. It’s a fun world out there, so get out of the habit of running to the couch each night. Yes, we are all exhausted from a hard-day’s work, but through time, your body and mind will crave exercise.

By now, if you’ve been reading my column long enough, you learned how exercise is an anti-depressant.

I’m only 57 years old, but I know for a fact, if it wasn’t for a healthy lifestyle, I would not be here today.

So, tonight, when you’re about to get in the shower, take a hard look at yourself in the mirror. Make a commitment to never say another negative word about your looks. Find the beauty that you possess because I guarantee, you are the most magnificent, incredible amazing person you know.

All you need to do is smile, laugh, love and take care of yourself. That’s how I see it.

Inspiration

Don’t stop, recover in motion

By David Tepera, October 31, 2018

A technique used with all my personal training clients is called “recover in motion.” To give you a better understanding, here’s an example: While training the lower body, instead of taking time to rest from an exhausting set of weights, I have them perform upper body exercises while the lower body recovers.

In high school, I was part of an all-state water polo team. Coach Don Boyd’s practices were brutal. The only time we were allowed to rest was treading water.

If you’ve ever been a sprinter in track, after a hard sprint, the coaches have you walk it off instead of collapsing to the ground. The body will recover in motion. You get my point?

Now, this technique needs to be used in all aspects of life. Have you been laid off from work? There’s no time to rest. You must immediately update your resume and get back out there and interview.

Maybe, you’ve been through a devastating divorce or other depressing circumstances. There’s no time for a pity party. It’s your wakeup call to better yourself. Go join a gym, read every positive book possible, and only surround yourself with successful happy people.

Six years ago, I lost my oldest son to PTSD after serving four years at war. Being a single parent of his brother and sister, I had no choice but to keep everyone in motion. The worst nightmare possible became my reality.

There were many days and nights I fought depression in the mirror, but I wouldn’t allow myself to stop moving. Even though Dustin’s memory will never fade, I vowed to fight my way through life in his honor. When Dylan and I compete on stage in physique contests, we wear Dustin’s dog-tags in our posing trunks. Those dog-tags are more precious than the medals we win.

Look, we all have our challenging circumstances. Don’t let anything or anyone defeat you. You are alive with only a short time on this precious earth. Get out there, be kind, loving and respect all people. This world is going through some troubled times, so don’t add to the problem, be the solution.

All you have to do is recover in motion.

Inspiration

If you’re losing, increase you’re intensity

By David Tepera, October 24, 2018

If you’ve played enough sports, you’ve heard coaches tell players, “we’ve got to take it to another level.” This usually happens when the opponent is winning, and someone needs to dig deep to put forth more effort.

Of course, in team sports, some players have more pride than others, who hate losing and will step up their game. While others accept defeat.

One particular season, when coaching La Marque’s varsity soccer team, we were getting hammered by eight goals at halftime. I told my players, the only thing the other team proved was that eight goals can be scored within a half. Our practices are brutal, our teamwork ethic is beyond any others, so it’s time to increase our intensity and dominate this game.

Now, I used more explanative words, but you get my point. Just know, we came back and won that game to send us into the playoffs.

Besides being a former high school coach, I also grew up a coach’s son, so the words “increasing your intensity” was common language to me. This really followed me into my adult life to never accept defeat, and fight my way back in the game of life.

Remember, there’s competition in everything you do. There might be a job promotion in sight, and the decision will be you or a co-worker. Who ever increases their work intensity will land the job.

How about business owners? There’s plenty of competition selling the same products, but what’s your niche? Is your customer service plan top notch? Do you excite your employees because they are your direct line to consumers?

Part of my business requires personal training for people wanting to build lean muscle. So, as Tina and I frequent many gyms, we take notice of other personal trainers and how they interact with clients.

There are plenty of qualified personal trainers competing for business, but it surprises us of how many trainers are passive and somewhat non-attentive.

Here’s my advice to trainers; get off your phone, continue to encourage, interact, and increase your personality intensity. People have invested hard-earned money in you, so don’t be boring and passive. People want a coach who will push them to success, not someone who likes to sit around and gossip.

So, remember, no matter what you’re involved in, if you recognize that you’re not getting to the next level, then today start increasing your intensity.