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”.

By David Tepera, December 15, 2025

Listen, it’s the holiday season, so enjoy all the festivities. Gather with family, friends, co-workers, and indulge all the benefits of great food and drinks. Don’t beat yourself up on the following day to regret the extra calories of throwing down some delicious food and extra cocktails. This is what the holidays are all about.

Throughout the year, there are times to enjoy life without the guilt. This pertains to holidays and vacations. I’ve written about before, but Tina and I always get a kick out of the times we vacation at a resort. The person behind the desk takes a good look at us, then gives instructions to the location of the hotel gym. We always laugh because discipline of diet and exercise is not what vacation is about for us. I just ask what time the bar opens.

What I’m trying to tell you, it’s the Christmas holidays, so don’t beat yourself up. Enjoy the rest of the year, and wait until January to set new goals.

So, what, you gain a few pounds over the next few weeks. Who cares? What it comes down to is “did you have fun?”

This past weekend, Tina and I went to watch White Christmas at the Hobby Center in Houston. We got in the line of people taking pictures at the photo booth. Everyone was standing there all serious like it was for their Christmas card or social media. When it was our turn, we got down and gave the silliest pose we could think of. People were cracking up and started having fun with their own pictures.

What I’m trying to relay to you is that the year is coming to an end, so stop being hard on yourself. There are times to get serious to conquer the world, but there are also times to take a step back and enjoy the moment. That time is today, so give yourself a break.

We are so hard on ourselves for lack of discipline, but don’t worry about that through the holidays season.

Now, give yourself a break, look in the mirror and see that beautiful amazing person starring back at you, and start enjoying the Christmas holidays.

By David Tepera, December 14, 2025

As adults, there is something important that needs attention practically every day. The list is endless according to each of our lifestyles. My message today is to tackle what’s necessary early to feel productive. When you procrastinate, that topic stays in your head all day. So, why not get it off your plate early and take on the next task?

What’s your morning routine? Is it waking up late as possible destroying the snooze button, or jumping up ready to take on the world?

Being in the health and fitness industry, I’ve heard too many stories of people telling me they don’t have time to get to the gym or exercise. My first question is what time do you get in bed and what time do you get up?

Be honest, how much wasted time is spent on your phone, laptop and watching worthless TV programs? There are no excuses for not exercising no matter what your current situation may be. Admit it, you know it, so stop procrastinating.

Just know, the local gyms are usually busy early mornings because parents and business people are working out. Just like you, they have busy lives and know that as the day moves on, something might keep them from the gym, plus evenings are fully scheduled.

I know this because when my kids were younger, I was one of those training early birds. My evenings were full and wanted to give that time to family.  

Now, what else are you continuing to put off? How many projects are laying around the house? Do you have a company deadline, write a report, prepare a presentation, study for exams, or having a tough conversation with someone?

Come on now, quit putting these things off because it causes unnecessary stress. Get up, get moving and take control of your life and emotions. Procrastination can cause sadness and depression. Being productive creatives confidence, so why not face the issues and get stronger?

Listen, everyone has problems, so they aren’t thinking about yours. Don’t worry about others, just get up early and start being productive. Believe me, it’s rewarding to leave people in your dust.

If you haven’t started, don’t procrastinate another day. All it takes is starting early and kicking butt!

By David Tepera, December 3, 2025

I’ve written many articles and given advice all over the country about the importance of exercise and weight training. What I’ve learned over the past 40 years of training is that the gym will never lie to you.

So, what am I referring too? What are you trying to accomplish each time you enter the gym? You will only receive benefits from the effort put in. If you’re trying to get stronger, are you progressing to heavier weights, or just staying with the lighter ones? That’s your choice.

The dumbbell rack doesn’t care which set you pick up. Those little weights don’t say “hey, come lift me, I’ll make you stronger”. Nope, weights will never lie to you, so quit lying to yourself.

When utilizing cardio equipment to lose weight and improve health, are sweating with an increased heart rate? Or, just having a full conversation on your phone. Just know, that’s irritating to the others exercising around you. You need to learn gym etiquette and get off your phone because obviously, you’re not accomplishing anything. You get what you put in.

For example; to get the most out of cardio, you should strive for 20 – 40 minutes at a challenging speed. Once you get to 20 minutes, the body will start burning fat cells, but when you hit 40 minutes, it’s possible the body will go into a catabolic state which means it will start burning muscle. There’s much more science to it, but I don’t want to get too deep. So, stay within the time frame I’ve given you.

Now, come on, it’s time to take back health and step your game up. Find a local gym that’s affordable, plus meets your standards. Just know, all those in the elderly category, Medicare offers Senior Sneakers programs to pay for your gym membership.

I don’t care what your age or medical condition, it’s a must to begin a weight training program.

Remember, the gym doesn’t care if you come or not. Your body only responds to the forces you put it through. You can either hang out on the recliner and make excuses, or push yourself to get healthier.

There might be those around you that tell you what you want to hear, but the gym will never lie to you.

By David Tepera, November 25, 2025

For starters, here’s a quick history lesson on the background of Thanksgiving. The holiday traces back to the year of 1621. The Pilgrims, who were English settlers, held a harvest feast and invited the Wampanoag Indian tribe because they helped the settlers survive the first year.

For years, Thanksgiving was only religious days and didn’t include feasts. George Washington proclaimed the first national day of Thanksgiving in 1789, but it didn’t repeat annually.

During the Civil War, Abraham Lincoln declared the last Thursday of November for the holiday to promote healing and unity. Finally, Franklin D. Roosevelt moved Thanksgiving up one week to help create a shopping season during the Great Depression.

Today, Thanksgiving has many traditions. Many families gather for big meals, typically with turkey, pies and all the trimmings. Most large cities have big beautiful parades, with Macy’s being the most famous.

Also, there are many people who donate their time to volunteer, along with charitable giving. When the kids were younger, we frequently participated.

Being from Texas, like them or not, Dallas Cowboys have been hosting Thanksgiving games every year since 1966. My sister Karen lives in Dallas, so one year, I got to hang out with her, husband Tod and many friends. We scalped tickets, tailgated and had a blast.

Just know, the Detroit Lions have played on Thanksgiving day every year since 1934. They are the longest running football tradition. In 2006, NFL added a third game played at night. I’ve never seen that game because I’m usually passed out from a full belly.

Now, what’s your tradition? I know plenty of people who get up early to jog or hit the local gym. For some, this is the last big blowout to stuff yourself before setting new health goals.

Thanksgiving is the start of the holiday season. I think we can all agree, even though it’s festive, it is also stressful. The best way to deal with stress is through exercise. This doesn’t mean on black Friday running through Walmart, grabbing the big screen TV and fighting off the other customers. Okay, that might had been a bad joke, but it was still funny.

Here’s a new tradition for you, after the heavy Thanksgiving meal, take a nice long walk with a family member. It will give you both alone time to catch up and rekindle the relationship.

Listen, what ever is going on in your life, find a way to start a healthy loving Thanksgiving tradition. People need you.

By David Tepera, November 19, 2025

Recently, mom and I visited my Uncle Johnny in San Antonio. You see, Johnny is dad’s twin brother, and was recently given less than six months to live. Cancer has rapidly spread to his lungs, bones, and other parts of the body.

My dad passed four years ago from melanoma at the age of 80, and my uncle just turned 85. At-this-time, he is the oldest living, Tepera. Just know, I’m of Czech decent, and Johnny is one of the last full bloods knowing the language fluently.

Well, when mom and I pulled up to my uncle’s house, to our surprise, he had just finished a 1-mile walk. As we went inside, Johnny refused to sit down. Actually, we moved to the backyard, so he could boast about all the gardening and orange trees.

You see, Uncle Johnny knows life is coming to an end, but that doesn’t mean to throw in the towel, sit around and just wither away. Why not keep living while you’re living?

Johnny has an only daughter named Jennifer. She has taken over all the hospice, insurance, doctor’s schedules, plus anything related to helping her dad. I will say “Jennifer is an angel for my favorite uncle”.

Now, what’s the lesson in this? How many people sit around and gave up on living? Don’t be mad, but for some people, why are you still relying on a motor scooter? Why do you hang out all day in a recliner watching dumb tv programs? When’s the last time you took a stroll outside and let mother nature kiss your skin?

What motivation do you need to get up and start living while you’re living? All our elderly clients came to us with a variety of physical setbacks, but they wanted to keep enjoying life.

We are humbled to see the joy on their faces as they describe traveling again, gardening, golfing, plus returning to their favorite hobbies.

It’s time to throw excuses out the window because they have no purpose. I don’t care what your current situation may be, just get up and take back life.

It’s possible, I might not see my Uncle Johnny alive again, but his inspiration will be with me for eternity. Now, start living while you are living.