Category Archives: Diets

Diets, Fitness, Inspiration

It was hard to get here, but harder to stay here

By David Tepera, September 11, 2019

My 18-year-old daughter Daylyn has had a rough go over the past several years.

Her volleyball career ended the summer before her sophomore year in high school because of an extensive corrective knee surgery. Daylyn had the same procedure on the other knee the following year before her junior year.

Since the recovery time took many months, and her physical activity was limited, Daylyn had put on some significant weight.

You have to remember, Daylyn lives in a house with professional physique competitors. Among Tina, her brother Dylan and I, it’s an environment of extreme health and fitness.

There were times when Daylyn felt like an outcast when we were out in the public eye. We never made an issue of this because she is a beautiful young lady, but it created some depression.

Now, fast forward to this past summer before Daylyn’s senior year of high school. On her own, Daylyn started a new journey of exercise and diet. She didn’t ask any of us for advice. Daylyn wanted to control her own destiny, and believe me, she did.

Well, her senior year has started, and Daylyn lost 62 pounds. Yes, she did that within three months.

Recently, Daylyn and I were discussing her mental journey of achievement because she is able to keep the weight off through a healthy diet.

Daylyn’s response to me was, “It was hard to get there, but it’s harder to stay there.” I explained to Daylyn that is true in every sense of life.

If you own a successful business, you must stay on your game to stay at the top because competitors are trying to take it away from you.

How many of you courted your spouse to win them over and fall in love? After many years, marriage can be challenging, so you must continue to keep it exciting.

When you’re a starter for a team, remember someone is working to take your spot. You better keep upping your skills, or you’ll sit on the bench.

The true message today is to never get complacent and be on cruise control. You worked hard for your accomplishments, so work harder to stay there.

Diets

Why are people addicted to junk food?

By DAVID TEPERA | Posted: Tuesday, October 18, 2016 

Recently, I was a guest speaker to a group of high school seniors. One student asked me my thoughts of why people become addicted to junk food.

The following reply is my explanation of why there’s an obesity epidemic that plagues our present-day society.

You see, back in the early days, there was only one parent working which was typically the father. The mother stayed home bearing all the responsibilities of raising children and house work.

Most all meals were prepared by mom using fresh vegetables and fruits from the garden or the local grocery store. All meats and fish came from area farmers and lakes. Eggs and dairy came from grass-fed cattle and chickens.

Now, I’m not saying all of mom’s meals were completely healthy because there was a lot of flour and grease used for cooking back then. But, it still wasn’t processed foods.

Fast forward to present day, and our American society has drastically changed. Now you have both parents working to create better financial security. Mom and dad put in a full day’s work and cooking becomes too great a chore. It’s much easier to grab precooked processed foods on the way home.

Your kids probably have multiple activities after school like dance rehearsals, baseball practice, karate lessons and so on. Both parents are going in multiple directions trying to accommodate the needs of each child. “Honey, you get food for Billy, and I’ll grab something for Suzie. See y’all later tonight.”

Also, present-day children’s lunchboxes are filled with foods that come in wrappers, boxes and juice packets. All these are loaded with sodium and sugar. Read the labels and you’ll be upset with yourself.

Lastly, I told the group of high school seniors, when you were kids, how often did you attend birthday parties on the weekends? Because we live in such crowded cities along with multiple activities, kids will have tons of friends. Which is fine, but they are probably eating birthday cake and ice cream almost every weekend.

So, how do we change these destructive eating habits in our crazy busy parenting lives?

You already know the answer. You must grocery shop and meal plan for the entire week. This includes breakfasts, lunches, dinners and snacks. Give your kids a variety of veggies, fruits and nut treats to find out which are their favorites.

Parents, I know you’re busy and tired, but you must take a step back and teach your kids a healthier diet. You’re setting them up for a better quality of life.

Diets, Fitness, Inspiration

What are you waiting for?

By DAVID TEPERA | Posted: Tuesday, September 20, 2016 

Every one of us has goals or life experiences we would like to accomplish. But for some reason, we continue to give excuses that keep us from pursuing them. What are you waiting for?

Typical excuses include; my kids are too young, after kid’s college, when I retire, next year, I need more money, I’m too old, too fat, yada-yada-yada.

Listen, none of these are acceptable because real goals require small steps and planning. So really, the right time is now.

If you need more money for a purchase or dream vacation, then write down all of your spending. How much more money could you save by cooking instead of dining out or cutting back on alcohol and tobacco?

A friend of mine went through a divorce and became a single parent. The extra expense and responsibility of young kids forced him to give up drinking alcohol and cook balanced meals. He told me that for the first time, he was able to start a savings account.

Look in your closet. I’m sure there are clothes and shoes never or barely worn. So, stop buying more clothes and rotate your wardrobe more often. Ok, I know there’s a lot of people upset with me right now. Sorry, don’t let your spouses read this article.

The beauty of goal setting for losing weight and getting in better shape is that you can start immediately. You need to accept that you’ve been lazy and undisciplined, but don’t beat yourself up over it. We’ve all had our share of bad habits and self-destruction.

After work, before you go home, drive straight to the gym. Have your workout clothes and sneakers in your car. We all know that once we’re home, there are too many excuses that keep us from going to the gym. Don’t let those excuses have a chance.

If you don’t have a gym membership, then go for a walk, run or bike immediately after work. Once you’ve prepared and eaten dinner, you’ll become too lazy.

So what are you waiting for? Tomorrow is too late. Start the road for accomplishing goals today. Don’t let anything or anyone stop you. It’s your life and you deserve it. You’ve earned it.

Diets, Fitness, Inspiration

Keep it simple, stay consistent

By DAVID TEPERA | Posted: Tuesday, September 13, 2016

Through the years, there have been many people asking me for advice with diets, exercise and stress relief. I typically guide them in the proper direction, according to their situation.

So, I chose to combine all three categories and try to give some ideas that each of you might be able to take away.

Listen, the best advice is to keep your life as simple as possible and stay consistent.

There’s no secret, diets and exercising can add stress when you’re determined to change your life. But, don’t be so drastic because you’re probably setting yourself up for failure.

Don’t worry about elaborate dishes, casseroles and multi-foods. Just make a simple one protein, one carb and veggie dinner — something quick and easy. It really comes down to the seasoning to make it delicious.

When exercising, find the one cardio you enjoy the most. For me, it’s riding my bicycle. I look forward to getting on my bike and enjoying the sunshine.

Most importantly, you must find a way to remove certain unnecessary stresses in your life.

You don’t have to be as extreme as I have been, but over the past few years, the following has made my life much easier and happy.

I downgraded my house to a small three-bedroom in a nice neighborhood. The extra money helped buy my son a car.

The yard is of moderate size, which is easy to maintain. I do all the yard work myself for the exercise and can complete it in less than an hour.

My social circle is very small, but I really spend most of my spare time doing hobbies I enjoy. You must find a hobby or interest to help feel accomplishments and relieve stress.

Years ago, I got rid of all my man toys. No more unnecessary expenses and responsibilities of a motorcycle, boat and sports car.

I cook six days out of the week with the types of meals described earlier. The one night a week we dine out, we cherish the elaborate meals of different restaurants.

Bottom line, write down all the stresses you face. I’m sure you’ll discover a lot of negative influences that aren’t necessary. Start the process of elimination to create a life of simplicity and consistency. You’ll feel much better — I promise.

Diets, Fitness

New procedure gets results on trouble spots

By DAVID TEPERA | Posted: Tuesday, June 28, 2016

It is almost rare for me to write an article on the results from a new product on the market. Most of the time, I only give an impression from a first experience. I felt compelled to let you in on this treatment.

Just know, what I’m about to write, I have no financial stake nor will receive any financial benefits.

I just completed a series of six sessions from an ultrasound liposuction called Vanquish. I’m the typical 50-something-year-old man with the trouble spot of lower back fat. I will usually go on a very strict, lengthy, disciplined diet in order to trim that part of my body, but the fat returns within a short period.

To my amazement, Vanquish worked extremely well — with continuing improvements. My back fat is almost completely gone, plus still disappearing to never return.

Don’t we all have troubled areas like upper arms, thighs, buttocks and midsections? Some of us are habitual in our workouts, but just can’t get rid of those particular stubborn areas.

Maybe you have a wedding coming soon, a tropical vacation, want to make a former spouse jealous, or just the need to feel more confident and sexy.

Here’s how it works: Vanquish uses ultrasound waves that destroys fat cells. The machine is draped over the problem areas while you’re lying down. It’s a nice warm sensation that’s totally pain-free.

Each time I attended one of my sessions, I would randomly talk to other clients about their results. One lady lost 4 inches off her thighs, and an average man lost two belt sizes.

There were people of all shapes and sizes getting the results they wanted. Even female competitors were there to dial in the tightest waist possible.

The one important key note I took from all the clients, including myself, it’s by the fourth session where the results start kicking in. That’s because it typically takes 21 days for your body to metabolize the dead fat cells.

The particular facility I used with amazing results is Skinny Sculpt in Friendswood. There are people driving as far as the Woodlands and beyond.

Skinny Sculpt has many other treatments for cellulite, turkey-neck, collagen building, skin tightening and even female intimate area rejuvenation.

If interested, check out www.skinnysculptme.com or call 281-532-6375. Dustin Moore is the owner, but any of the well-trained staff will be of assistance.

Diets, Fitness, Inspiration

Flip your thinking to accomplish goals

By DAVID TEPERA | Posted: Tuesday, June 7, 2016

Probably, the most challenging component of losing weight is getting our diets in order. Americans are bombarded with fast-food marketing, large food portions and unlimited buffets.

So, as we are determined to lose weight, we continuously say to ourselves, “I’m not going to eat fast foods, fried foods, doughnuts or any unhealthy foods.” But what really happened is those particular foods salivate your brain, which in turn creates more cravings for them.

You must be more positive and proactive by saying, “I can’t wait for lunch to eat a grilled chicken or seared tuna salad with dark green crispy lettuce.” Keep repeating the desire for healthy foods and your body will want them.

The same goes to your workouts. Most people dread knowing they need to exercise after a day of work. You need to flip your thinking and get excited knowing the gym is a reward for a productive day.

In the morning, I lay out my gym clothes and charge my headphones. It’s my reminder that it’s another amazing day because I GET to exercise.

Let’s apply this type of positive thinking for all parts of life. You should wake up each morning excited knowing you have a job. You get to provide for your family and have a quality of life.

Once, my daughter Daylyn dropped an expensive bowl in the kitchen and it broke into many pieces. She looked at me with much concern. I thought about it for a moment and told her, “I didn’t like that old bowl anyway — good riddance.” We both laughed and cleaned it up together.

Now think about that. No matter what the situation was, that bowl was not coming back. I decided to not ruin her day or give myself unnecessary stress. Daylyn loves to tell that story and will probably, one day, use the same scenario with her kids.

Sometimes you’ve got to take a step back, breathe deep and realize how incredible life is.

I can’t take back what happened yesterday, but I’ve got full control of what’s happening now.

Stay positive and be kind to all.

Diets, Inspiration

Today is the heaviest you’ll ever be

By DAVID TEPERA | Posted: Tuesday, May 24, 2016

David Tepera

David Tepera

In previous articles, I’ve written about my 17-year-old son Dylan and his journey to gain muscle mass.

Lately, and almost daily, he’s receiving compliments from classmates and random people. This has been very rewarding and has fueled his ambition.

I told Dylan, “Just think about it, today is the smallest you’ll ever be. Each day, you’ll continue to get stronger and bigger.”

Now, how about you? If you’re on a mission to lose fat weight, then today is the heaviest you’ll be.

Don’t get discouraged by what the scale or mirror is reflecting. Just know tomorrow and beyond are days closer to your goal. Even if it’s ounces, each day is still less fat than previous.

Keep in mind, that if you’re also lifting weights, the scale will be discouraging. Muscle mass is much heavier than fat content.

The mirror doesn’t lie, so strip naked and take a real look. Jump up and down to find out what jiggles the most. Come on now, you know I’m not including reproductive parts.

Really, for most of us, all it takes is losing 8-10 pounds, and others will take notice. You, too, will receive multiple compliments which encourages your day and keeps the motivation.

I know, we should get in better shape for ourselves, but it’s still a cool feeling to hear it from others.

Just know, when people take notice of your changes, they’ll be asking questions about how you’re able to obtain it. All of sudden, you’ll become their motivator and expert.

I want you to be excited knowing that even though you’re probably not where you want to be, you’re still on your way to a healthier body.

Please don’t forget to encourage friends, family members and co-workers who are trying to improve their bodies.

Diets

Are you ready for Spring Break weather?

By DAVID TEPERA | Posted: Tuesday, March 15, 2016

Uh oh, it’s spring break week, and you just realized that you’re not swimsuit ready. I’m sure there are plenty of you wishing you would have stuck with the New Year’s resolution to lose weight.

For those of us who are no longer in school, spring break is only a reminder that the summer months are upon us. We live in this southern heat and humidity, and loose clothing and shorts are part of our daily lives.

You can no longer hide fat underneath big clothes and jackets, even though you’ll try.

What happens to us is we try to set diet and fitness goals, and when we realize that it won’t get accomplished, we give up.

My suggestion is to eliminate goals, even though it’s a motivator for some.

I’ve stopped setting diet goals years ago. I just decided to make lifestyle changes, which created body transformation. It’s a slow process, but, in time, it works and stays.

Don’t set yourself up for failure. Start slow by eliminating certain foods on certain days, eat smaller food portions and choose water over other drinks.

Remember, losing weight isn’t in the gym. It’s in the kitchen.

Because of daylight saving, our days are longer, so get out and start moving to enjoy the air and sun.

Really, we are all beautiful people within our own skin. The true meaning of diet and exercise is to become healthier and have more energy.

Don’t get caught up trying to have a perfect body. I know countless people who compete in the fitness and body building world, and they are never happy with their bodies.

Men, as you get older, it’s normal to carry a little extra weight around your waist. For women, it’s normal to carry extra weight around hips and thighs. Believe me, some of us appreciate it — wink-wink.

Swimsuit weather is here, so start making changes now to enjoy a better energetic lifestyle.

Diets, Fitness, Inspiration

Use Christmas gifts for fitness motivation

By DAVID TEPERA | Posted: Tuesday, December 22, 2015 

Oh yes, it’s Christmas holiday time and Santa’s bringing gifts with cheer.

There are many of you who will be receiving something in the arena of fitness. This could be anything from athletic clothes to exercise equipment.

My advice is to take whatever the gift may be and use it for motivation.

I often hear from people explaining how some new exercise gadget is really working, plus it’s made their muscles sore and helped lose weight.

I always ask “were you doing any type of exercise before you bought the gadget?” The typical answer is “no.” So, this means it became your motivation.

For example, there’s an abundance of abdominal equipment that claim to give tighter abs and lose weight. And, when people do try them, they feel soreness and some benefit for the very first time.

Yes, this is exciting and great news that it’s working. But, again, my question is “when’s the last time you performed a situp?” It’s probably been years.

Did you know that if you would just lie down, put your feet under the couch and start doing situps that you might feel the same soreness? Plus, it wouldn’t cost any money.

My message is not to discourage or make you feel ignorant for spending money on possibly unnecessary exercise equipment, but really, just the opposite.

I want you to embrace whatever gift received or personally bought and use it as motivation.

I don’t care how odd the gadget may seem. Just get on it, put it on and use it to get your body in motion. Use it every day and make it a part of your daily routine.

What will follow is the habit of exercising. Then you’ll build confidence and start exploring other areas of fitness. Fitness, diet and exercising will become a way of life and the world will open new doors.

I wish you all a Merry Christmas, now get excited for the new exercise toys and start changing your life.

Diets, Fitness, Inspiration

Just like in football, there’s a 2-minute warning in life

By DAVID TEPERA | Posted: Tuesday, December 15, 2015

We are all familiar with the 2-minute warning in the game of football. It’s when there’s only 2 minutes left on the game clock in the second and fourth quarter.

This time period is critical because teams must strategize according to the score, especially the fourth quarter since it will determine a win or loss.

To me, we all receive a 2-minute warning in the game of life. How many of you have serious health issues, and your doctor has told you to change your lifestyle or a major surgery or even death will follow?

How about an abusive relationship in which the last episode was one too many?

Maybe your employer is not recognizing your qualifications and experience and keeps passing you on promotions and pay raises?

It’s possible, that under certain circumstances, it’s not wise to make a haste decision by quitting or walking away too soon. The quick results could be devastating.

Now it’s time to keep a cool head, a wise mind and put a winning strategy in place.

If it’s pertaining to your health, seek out professional help to not only change your diet and exercise regime, but for mental support as well.

If its relationship issues, then reach out to family and certain friends and put a plan in place to remove yourself. Some or most of the time children are involved and your decisions affects their well-being.

Of course, it’s possible higher authoritative help is needed. Just depends on individual circumstances.

When it comes to occupational changes, it might be time to update a resume, join LinkedIn and start networking with people in your field of choice.

Now, this is your 2-minute warning. Start strategizing, work on your plan and win this awesome but challenging game of life.

Life is too precious, and we all deserve the best life possible.