By David Tepera, March 18, 2026

Growing up in an athletic world, due to my father being a high school coach, I participated in multiple team sports. After college, the only competition that challenged me was me.

I was no longer competing against teammates, no, the biggest challenger was me. I was still young, so how strong could I get, how fast could I run, how high could I jump, along with marathons, triathlons, and martial arts. I didn’t get into body building until my late 50’s, which I won my pro card.

Listen, I’m not trying to pat myself on the back because I’m pushing 65-years-of-age. Every morning, my body let’s me know all the abuse it endured throughout the years.

What’s most important is where we are today. Yes, our bodies wear down for various reasons. Some genetic, some abuse, and some from physical trauma and injuries. But, remember, that’s all in the past. It’s never too late to pick yourself up and get back in this world.

That’s right, today you’re going to challenge yourself to get up with a game face and do something about it. We all have different challenges, so it’s time to conquer yours.

Believe me, nobody cares about your issues or complaints. There’s not one of us who can’t come up with excuses, but don’t let that define you.

You are competing with yourself every single day. What extra physical activity will you accomplish? Are you someone who inspires others or the whinner?

We all have the ability to not only change our lives, but those around us. That choice is totally up to you.

Come on now, there are no teammates to tell you to get up and get going. You are no longer waiting for your turn to bat. Your moment is now and every day. Step up to the batter’s box and start swinging. Who cares if you struck out this time, as long as you were swinging because the homerun could be next.

I hope everyone is understanding my message today. The only person who can challenge you is you. Let’s make this day the first of challenges. Shut your laptops, put your phone down and get back out in this world. I promise, you will be proud yourself and gain confidence.

By David Tepera, March 10, 2026

First of all, I would like to give credit to my client’s Ron and Kim Mlcak for today’s article. They shared a small study that reminded me to give readers another great benefit from weight training, which promotes brain function.

We see this every day in our gym from the elders who have been training with us over the years. They are mentally sharp, witty, independent, and experiencing life to the fullest. Isn’t that what we all want as we age?

I’m not going to indulge in all the physical benefits of weight training because you already know them. Those benefits come from action – not laziness.

So, how does the brain get protected, plus improve through weight training? Without giving you all the fancy science words, just know there are proteins and hormones that supports brain cell growth, protection, plus reduce inflammation.

Think about it, besides your trainer, who is telling your body to stress itself by picking up weights? Who is directing your body to grab objects to pull and push?

The brain is our central command center and needs to be challenged to strengthen. Yes, this can be succeeded through mind puzzles and games, but today’s message is the benefit from weight training. For all of us, there are no excuses for not exercising.  

How many of you have heard that we only use 10 percent of our brain? Just know, that is completely-false. There are four lobes of the brain that we need for daily function, and we use all of them.

There’s not a day without problem solving, motor movement, sound processing, and memory.

Do you ever have to think about where your hands are? Our hands are in constant motion for survival. They take care of us all day long without thinking about it.  

Alright, back to weight training for the brain. I’ve had the privilege of working with multiple clients with different levels of dementia. Besides all the studies, I’ve witnessed it first hand the mental benefits. Proper weight training will slow brain degeneration, along with the progression of dementia symptoms.

Really, it comes down to blood flow improvement to the brain. Come on, don’t throw in the towel. Make the golden years as best as possible. Take two days out of the week, and start lifting weights. Your brain will appreciate it.

By David Tepera, March 4, 2026

Yee Haw, it’s that time of year to be cowboys and cowgirls. I’m fortunate to be born and raised in the great state of Texas. Houston hosts one of the largest livestock shows and rodeo in the world. There will be over 2.5 million visitors, 35,000 volunteers, along with a variety of entertainment for all.

Typically, the rodeo competition features 8-events, with around 10 athletes per category. The bull riding has the highest number of injuries among all rodeo events. Imagine trying to hang on for 8-seconds on the back of an unpredictable 2,000-pound bull. Just know, most of those riders are around 5’6” and weigh 150 pounds. But, they are extremely strong and have no fear. That’s where the term “cowboy up” came from.

Bull riding is considered one of the most physically violent sports. The riders training is built around explosive strength, grip, balance, and durability. I’ve seen their training regimen and it’s nothing compared to my body building experience. It is not for the average.

The winner of each event will be awarded $65, 000, along with a custom saddle and belt buckle. There are other financial winnings along the way to the championship round. The total purse payout for all eight events is over $2.5 million.

Of course, we can’t forget the Livestock Show which routinely features over 30,000 entries. The Rodeo has pledged a record $30 million to education, of that, $15 million are dedicated to scholarships state wide to Texas students.

Now, there can’t be a rodeo without a good-ole Bar-B-Que contest. The main categories are brisket, ribs, chicken, and Dutch oven dessert. It’s common for up to 250 teams to compete in the cook-off. The contest is judged on taste, texture, and presentation. I think it’s time to get a bar-b-que stain on my white t-shirt. Only you Tim McGraw fans will get that joke.

Listen, the world is moving fast and our culture is forever changing. I was fortunate to have relatives who owned farms and crops. I got to spend summers throwing hay, milking cows, fetching eggs, and gathering vegetables from the garden.

Our youth has lost this opportunity at no fault of theirs, but the rodeo comes each year to give some of that experience back. If you can, take your kids to see and touch farm animals to explain the culture of Texas.

Really, I think we all enjoy dressing up like a cowboy or cowgirl. See ya’ll at the rodeo. Yee Haw!

By David Tepera, February 15, 2026

How many of you say “when I retire, I’m going to …” – fill in the blank. Once the kids are out of the house, I’m going back to school, start a business, chase dreams, travel, or take the time to improve my health.

Let’s be for real, we all have reasons to put our lives on hold. I get it. I was a single parent for over ten years and my children needed guidance, discipline, respect, God, including the lessons to be a productive citizen in this world. I will have to boast, I succeeded with that task because Dylan and Daylyn chose occupations to impact lives. I’m sure there are many of you just as proud as I am.

Now, no more excuses or procrastination because it’s time for you to be you. You’ve sacrificed enough. Don’t put off tomorrow, so start making today to be about you. Yes, you deserve it. It’s not about being selfish. It’s about living the life you are meant to have.

I don’t care what your physical situation may be, get up, get back in this world and enjoy it’s beauty.

For those of you who were disciplined and accomplished a retirement plan, are you reaping the benefits and enjoying the extra time, or still penny pinching and going no-where as your health declines?

Look, it’s your money, so get out there and go out swinging. Quit worrying about what you’re passing on to the family. Most likely, they are going to have an estate sale, make money on your stuff, and move on.

I’m sorry. I know I’m being a little harsh, but come on, I want you to stop waiting, it’s time for you to be you. There is a point for all of us to not care what other’s think.

Yep, it’s time to wear what you want, eat what you want when you want. You are not on other’s time schedule, so enjoy the moments.

Even though I feel the world is flying by me with all the technology, I’ve finally reached the age that I don’t care what people say or think about me. I used to get down on myself for all the dumb decisions in the past, but now, I learned to just laugh at that old fool trying to figure himself out.

Life is closing in, so it’s time for you to be you.

By David Tepera, February 11, 2026

Just know, our bodies are an amazing machine that’s in constant repair and replacement. Once a cell has performed it’s job, a new one comes along to replace it. That’s survival on a daily basis.

During our youth and adolescence, cells grow faster than they die off. Once we reach our genetic height, cells plateau and homeostasis kicks in. All that means is our body is on cruise control until we become destructive or hit the golden years.

What’s interesting is that we can lose brain cells, skin cells, along with hair follicles, but for some reason, fat cells found God and can never be destroyed. They are here to stay. Okay, hopefully, you got that joke.

Here’s the deal. Again, during our youth, fat cells are being produced, but once we reach late teens, we have all the fat cells through the rest of life.

The misconception people might not know is that as you gain weight, you don’t produce more fat cells, nope, they just expand and get bigger.

During my orthopedic career, I witnessed plenty of large fat cells in surgery. So, for all of you women who claim to be big boned, I never saw it out of more than 3,000 joint replacements. Don’t hate on me because I keep it real.

Now, we have fat cells for survival. They benefit the human body by storing energy when needed. Other important benefits are regulating hormones, body temperature, protecting organs, control blood sugar, and support immune function.

Historically, when food was scares, our ancestors survived harsh winters and famine from fat cells. This is why the body will never destroy them because it’s needed to survive.

It’s interesting because you can stand an obese person next to an anorexic, and they have the same amount of fat cells. Let that sink in for a moment.

In today’s world, there are methods to eliminate or shrink fat cells. This list is constantly changing due to the demand. I’m not wasting time to explain.

For those of you who want to lose weight, perform your cardio exercise in the morning on an empty stomach. It’s referred to as “fasted cardio” and will burn fat better than any other time of day.

Other than that, love yourself because those stubborn fat cells are here to stay.

By David Tepera, January 28, 2026

If you follow sports, it’s common to hear commentators refer to special athletes having one speed. Of course, that speed is 100 percent and all out. They are usually the most dangerous players and leaders on the team. Without these elitists, the team would not succeed, plus as individuals, they dominate the competition.

We must ask ourselves, what speed are we running on? What are you trying to accomplish? Are you all out because you’re on a mission, or just lollygagging without ambition?

Let’s be serious. We all have different goals, but somewhere along the way, we all want to improve our health, careers, finances, including relationships.

Now, what speed are you running on? If you hit a snag, then shift gears and crank it up another notch. If you don’t, you will never hit your goal. I promise, you’ll gain more confidence and pride the harder you fight.

January is coming to an end, so what momentum have you created? How much fat weight have you lost? Is your health routine improving? What’s your meal plan for the week? Notice, I didn’t ask about meals on the weekends. To us, weekends have no boundaries or guilt.

As you all know, Tina and I cook and prepare our meals for the week on every Sunday? This ensures that healthy consumption is an easy access.

When people slow down their speed, it’s easy to become lazy. This is when you drive through the grease pit to failure.

Do you need to advance your career? Do you arrive to work before your supervisor, and leave after? If you are the first person your boss sees and the last, you’ll be noticed. Ask for the extra projects, including leadership by helping others. If you want the promotion, this becomes a daily ritual.

Everyone has great ideas or a special gift. What are you doing to create income with it? We all want to be our own boss, so go all out and chase your dreams. I promise, you will eventually achieve it.

Remember, don’t rely on others to get where you want to be, just down shift, pick up your speed and cross the finish line at 100 percent. You’ll be known as the athlete with one speed.

By David Tepera, January 18, 2026

What prompted today’s article came from my wife Tina being away for a few days helping a friend recovering from surgery. Her friend Gina lives alone and has a small farm with lots of animals. I did assist in collecting eggs and taking care of the chickens and horses.

After a few days, Gina became more independent, which allowed Tina to come home and sleep in our bed. I think we can all agree, sleeping in our own bed is the best. Once Tina’s head hit the pillow, she was out. As I laid there, I realized, beside my children, that what matter most to me was only an arm’s length away.

This prompted me to appreciate other uses with my arms. How wonderful the power a hug can be for people. We can use our arms to change lives by reaching out and helping those in need. When’s the last time your arms lifted the spirits of others.

You see, people can say kind words, which is important, but your arms are the action. Sometimes, we need our arms to embrace and bring the world closer, but there are times we need to push the evil away. This is the power of our arms because they will protect us.

Our arms have everything to do with our health. They gather food and water to keep us alive. All our clients use their arms for weight training to help build shoulders, chest, back, plus other muscle groups. It’s the arms that contribute to a quality of life.

Now, how are you going to use your arms today? What will you reach for that’s only an arm’s length away? Whose hand will you hold? Find the people who mean the most to you, embrace and wrap your arms around them closely. I promise, you won’t have to say a word because your arms have the power of love.

The times are countless when I raised my arms to the Heavens and asked God for forgiveness and to help me be a better man. He never failed me. Today, I am fortunate to have everything I want because it’s only an arm’s length away.

By David Tepera, January 14, 2026

I remember, many years ago talking with my grandma Tepera. She didn’t understand why people were walking on treadmills that went no-where, climbing stair masters that didn’t go to the next floor, plus lifting weights to make people stronger when the fields and animals needed tending.

I had to explain that today’s society doesn’t have the daily physical life you had to deal with. First of all, that’s good news, but it has created a society of laziness. Not every job requires manual labor, so people need to find ways to keep their bodies healthy.

I’ve written it many a time, but lifting weights gives you a quality of life. It is the difference between independence and the nursing home. I prefer to be the oldest person in assisted living, not the youngest.

Cardio exercise will help promote a longer life. it improves higher VO2 max for a greater lung capacity which helps the circulatory system bring oxygen throughout the entire body. This is what life requires. Without it, it’s over.

Most of our clients are retired. They came to us because part of their retirement and insurance plan was to take control of their health. It wasn’t about taking more prescriptions. No, it was about getting off prescriptions. We hear it frequently from a long list of drugs that are no longer needed. This is called making your health a conscious choice.

Now, what’s your next step? I know there are many people out there reading this who don’t have a gym membership or the luxury of a trainer. But you can get started right there in your house.

Grab two cans of beans in each hand. How many times can you lift them to the side, front and over your head? How many repetitions can you perform bicep curls? Today, it might only be 10-times, but it stay with it, next week, it could be 20. You didn’t even have to purchase a set of dumbbells.

How far can you walk in the neighborhood? Today, it might just be down the street, but shortly, it could be around the block. That’s called a free treadmill, plus fresh air.

Listen, I know every one has a different situation, but you get my message. Getting healthier doesn’t require any extra money than you are already spending. You must eat, so make better decisions.

Just because today’s world has made it less physical, your health needs to be a conscious choice.

By David Tepera, January 4, 2026

As I get older, it’s interesting to me how much my body is slowing down. During my entire adult life, I participated and competed in as many sports and activities possible. I had a blast challenging the limits of my physical and mental capabilities. At that time, I was on a full sprint to get my body in shape for the next test. It wasn’t always about winning, but how much I can endure.

Now, my goodness, at the age of 64, sprinting is over. I’m doing my best to keep a steady jog. But, I’m still moving to stay in the race, and so should you.

How many times have you heard someone say “We only live once”? Nope, that’s completely wrong. We will only die once. We get to live every day, so keep up the race.

The reason so many people fail new year’s resolutions, diets, or anything health related is because they start out too fast. We have this conversation with all our new clients at the gym. They must realize, especially at an older age, that getting healthier and stronger is a marathon and not a sprint. Through time and proper training, you can get back to enjoying life again.

The modern American life has become about instant gratification. We’ve lost our patience and work ethic. Who has the discipline to exercise and eat healthy to eventually reach goals? On no, it’s so much easier and quicker to pay some professional tons of money to write prescriptions or perform surgery.

Don’t beat me up. Actually, I give advice to many people who would benefit getting a kick-start to a healthier life through some of these programs. But, if you don’t change your lifestyle, you’ve wasted your money – again.

What about other aspects of your life that need a sprint or a jog? Education, marriage, and careers are a few examples of a jog. It takes time and experience to master them.

For us, starting our own business became a sprint. I was guest speaking around the county, Tina boosted our social media, plus interacting with every local event possible. Because of that work ethic, to this day, we have never spent a penny on marketing.

Listen, bottom line, there are times we need to sprint to get things done, and then there are times to slow down and jog to let things happen. It will all work out as long as you stay in the race.

By David Tepera, December 23, 2025

Earlier this year, right before the summer, this jolly old man came into our gym because he heard we specialize weight training older people. I told him “yes sir, we do. What’s your name, and the goals you are needing?”.

The happy old guy replied “my name is Kris Kringle, and I need to be as strong as possible by the end of December. You see, there are lots of good girls and boys around the world that I need to deliver Christmas gifts”. I had to admit, that name sounded familiar.

I put a weight training program together for Mr. Kringle and we got to work. For some reason, he insisted I call him Santa.

Just know, in-order-to carry heavy bags of toys, there are three important powerlifting exercises needed. To my surprise, after months of training, Santa could bench press over 300 pounds, squat 400, and deadlift almost 500 pounds.

Also, during the summer, Santa had a whole bunch of short fellas weight training with us. He wanted them stronger, so they could build and assemble gifts for all the young kiddos. We were impressed how dedicated these little fellas were. Eventually, those pointy ear guys were throwing some serious weight in the gym. They were the happiest people to be around, even with those funny little curly shoes. It was interesting because instead of kettle bells, they wanted to train with jingle bells.

Now, Santa did ask for advice on how to get his reindeer in shape to pull such a heavy sleigh. He told me there was a leader in the North Pole to coach all the deer to get them conditioned. It was someone named Rudolph, who had a big, shinny, red nose. Their workout consisted lots of wind sprints utilizing hurdles on two or four legs, plus much more.

To our surprise, Santa’s wife came to visit on the last day of training the Elf’s and Santa. She went by the name of Mrs. Clause, and brought fresh baked cookies to all of us at Ageless Muscle Fitness Center. These were the best cookies we’ve ever had. The buttery sugar just melted in our tummy.

It was a joyous time for all of us knowing that Santa, Elf’s, and the reindeer are ready to make this another amazing Christmas to all the girls and boys around the world. Remember, let kids be kids while they’re kids.

From my good ole buddy St. Nick “Ho-Ho-Ho, and Merry Christmas to all”.