Tag Archives: exercise

Fitness, Inspiration

No time to exercise?

By David Tepera, July 11, 2017

I can’t tell you how many times people have told me, “I don’t have time to exercise.” I try not to roll my eyes because we all know it’s an excuse. I’d rather someone tell me they don’t want to exercise, then I will be more agreeable.

My first question is, “What’s your favorite TV show or shows?” My follow-up statement: “There’s your exercise time slot. Tape the show, and get to the gym.”

Look, if you’re working, have a family, business owner or caring for someone, then yes, you are busy. But, isn’t that all of us? We’ve all found a way to fill up our days and nights. It’s what you chose to fill in those hours.

A new study shows healthy people save a least $2,500 per year over unhealthy lifestyles.

Also, unhealthy people will call in sick for work more often than others and require more doctor’s appointments.

How much do you spend on medication due to health issues? Be honest.

I’m not shaming any of you. We all have bad habits, and demons that haunt us. If you’ve read my column long enough, you know I’m realistic, and my goal is to wake up some of you. I stopped judging people over a decade ago.

Here’s the misconception for people when it comes to gym time. Most people are shocked I spend less than an hour in the gym, especially since I’m a professional physique champion. This includes weight training and cardio, but really, I rarely perform cardio in the gym. I prefer riding my bike on the weekends or evenings now it’s summer season.

The trick to staying healthy is consistency. It’s a rare day that I’m not exercising in some sort of way. When I do train, it’s full-on commitment and concentration. I’m not one who is socializing — until I’m finished. My body gets warmed up and it’s “go time.” I keep my head phones on and bounce from one exercise to the other.

The gym is your time to step away from the grind. When I was married, and the kids were toddlers, my gym time was 5 a.m., then back home to wake everyone up. I didn’t take any time away from my family.

We all have different schedules, find what’s best for you. I know tons of people dedicated and have great workout ethic.

Let today be the day to start a healthier lifestyle. I promise, you’ll develop more energy and love life more than you could imagine. It just works.

Inspiration

Use ‘fast break’ to score in life

By DAVID TEPERA | Posted: Tuesday, January 10, 2017 

If you’re not familiar with the term “fast break” in basketball, it’s when the offense moves the ball up the court as quick as possible to score before the other team’s defense can set up. This is usually done with one or two passes.

Before the fast break originated, the team that was scored on would sulk and take their time in-bounding the ball while the other team was celebrating their score. Plus, it gave the fans time to scream and yell at the opponents.

Once teams started using the fast break, it was catching defensive players off-guard and quieting the fans.

It’s really embarrassing to be celebrating while the other team scored right back at you. It’s kind of like, “in your face, chump.”

You know, sometimes life will score on you, too. But, instead of whining and licking your wounds, you must react quickly to counteract the situation.

You might have just lost your job, and now you’re scared due to financial insecurity. This situation is critical, so you must fast break to new employment.

Yes, you can be upset and play the blame game, but immediately update your resume and get moving.

Remember, even when you obtain another job, it may take up to another month before you receive your first paycheck. Obviously, a fast break is crucial in order to pay your bills that are piling up.

Years ago, a friend of mine, who I’ll call “Connie,” lived along the Gulf Coast. She had lost her job in the hotel and restaurant business. Connie wasn’t in any hurry to find another job because, according to her, there’s tons of opportunity in that business.

Well, after about a month without income, Connie started applying, but every hotel had filled their positions. Now, she was in panic and confused on what to do next.

You see, Connie lost her job in May when all coastal hotels and restaurants were hiring for the coming summer tourist season. If she would have started a fast break, then unemployment wouldn’t be an issue.

A comedian once said, “I have enough money to last a lifetime. I just need to die next week.”

Today is your wake-up call. Tie up your sneakers, put a game plan together, and fast break down the court for a life winning slam dunk.

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.

Inspiration

Turn weaknesses into strengths

By DAVID TEPERA | Posted: Tuesday, July 26, 2016 

We all have strengths and weaknesses in every category of life. This includes job experience, relationships, spiritual, self-confidence, diets and habits.

I can’t express strongly enough the importance of competition from childhood throughout adult life. You learn to gauge your strengths and weakness compared to others competing in the same event. When you lose, you discover your weaknesses. When you win, you’re rewarded for your strengths.

We all hate to expose our weaknesses because we’re afraid others will judge us unfairly. But you must learn to pick yourself up and target those weaknesses. It will only make strengths even stronger.

The most obvious example is the sport of boxing. It’s almost certain the outcome is determined by who can protect the body and counter punch. If you can’t do this better than your opponent, you’ll get knocked out.

The biggest discovery is when you can turn a weakness into your strongest asset.

Believe me, I have many weaknesses, and I really do my best to overcome them.

All my years in school and college, my weakest academic class was English. It always dropped my GPA, even though it was still moderately high. I hated writing papers because my grammar was embarrassingly poor.

My English teacher in high school was Mrs. Watts. I think she only passed me because I was dating her daughter. Come on now, that wasn’t my strategy. I really did like her daughter.

When The Galveston County Daily News asked me to become a columnist, I was scared to expose my writing weakness to sports editor James LaCombe. James became my mentor and helped edit my articles until I became a strong writer.

I now write almost daily and it’s become my biggest passion. I also write for a monthly magazine, have written a play and started a feature film.

It still amazes me that I used to hide behind my weakness, but now I’m most known for it.

What about you? I bet if you worked on your weaknesses at work, you’ll start making more money and get promotions.

Most people’s weaknesses are bad diets and poor exercise habits. Make a stance and do something about it. Your whole life will change — I promise.

Today is the day to accept your weaknesses, pour energy into them and become stronger than you could ever imagine.

Inspiration

Use exercise to slay demons

By DAVID TEPERA | Posted: Tuesday, July 19, 2016

We all carry different levels and types of demons within ourselves. We know our personal flaws, some of which are very destructive to our daily lives and those around us.

Many years ago, a friend of mine, whom I’ll call Mark, revealed to me that he was a weekend alcohol binger. Mark’s friends would come over, and his house always turned into a party.

At that time, Mark was a husband and a father of two toddlers and didn’t want to expose his kids to that lifestyle anymore.

Mark asked me for some help because he was sick and tired of being sick and tired.

I told Mark let’s take it one weekend at a time, and I’ll help you for the next two months.

I’d pick Mark up every Friday and Saturday evening during the time he would normally start drinking. We would spend one to two hours at the gym, where I put him through vigorous training.

Because Mark was worn out, he’d eat dinner, go to bed and get a good night’s rest. To Mark’s surprise, he started feeling amazing in the mornings, especially due to no hangover.

After those two months, Mark signed up for Saturday fun-runs, mini-triathlons, team bike rides and ran his first marathon.

Just know, once your body gets into shape, it will crave the surge of endorphins it receives from exercise. There is truly not a better high.

Mark finally dumped his drinking friends and only hung out with good people and parents whose common goal was to raise kids in a healthy environment.

Mark’s life became overwhelmingly productive. There wasn’t time for any destructive behavior. He looked forward to enjoying weekends to the fullest. He fell in love with himself and who he truly was as a person.

You see, Mark is just like all of us. We all have this passion to help each other, love neighbors and give our hearts around the world. You just have to find it within yourself like Mark did through exercise.

Accept and recognize your demons are out of control. Of course, there are many of you who need professional and spiritual help, but I challenge you to go outside this evening and take a long brisk walk.

Put on your headphones or just do some soul searching self-talks. Feel the sweat on your body and holler, “Hallelujah, I’m alive, I feel amazing and this world is better because I’m in it

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.

Fitness, Inspiration

Take action and change your life

By DAVID TEPERA | Posted: Tuesday, February 16, 2016

Typically we all have areas in our lives that need improving. We can make a choice to take action or no action. Whatever the results become, it’s from your decision.

I often hear from people complaining about being overweight, being in bad relationships and disliking their jobs. My first question is, “what steps have you taken to change it?

Sometimes we have to create a new chapter in our lives. This can be scary because it takes us out of our comfort zone and requires time and perseverance.

A few years back, there was a young man named Clay who had built his body into an impressive specimen. Clay was not happy with his current occupation and wanted to break into the fitness environment to become a personal trainer.

I introduced Clay to a gym owner who gave him an opportunity to chase his dreams. Clay started out very inspiring and was building a strong cliental. But once Clay became comfortable with his new lifestyle and income, he started slacking and taking time off. I even paid him to train my kids, but each week we didn’t know if Clay would show up or not.

Clay came to me depressed because he was losing business, and most of his clients started using other trainers.

I explained to Clay that when you’re chasing dreams, starting a business or improving areas of life, that it requires full focus and dedication. People are investing their hard-earned money and time in you. You have to be accountable at their request, not on your time.

Clay experienced that taking action changed his life, but his non-action led to failure and depression.

So, what area in your life needs improvements? Are you whining and complaining or taking action?

Trust your instincts and gut feelings. Put a plan in place and step out of your comfort zone. Taking the first step builds confidence to take another. Before you know it, you’ll be running to the end zone to score a touchdown on life.

I’m doing it. You can do it. We can all take action and create an amazing journey together.

Inspiration

Don’t look defeated, show determination

By DAVID TEPERA | Posted: Tuesday, January 5, 2016

Recently I attended my daughter’s volleyball tournament, and a few of the teams were more highly skilled than others.

During the tournament, Daylyn’s team played one of the higher-skilled teams. And quickly, the other team was dominating on the scoreboard.

Most of the girls, including Daylyn, were hanging their heads and had the look of defeat even though the game was only half way over. And yes, of course, they got slaughtered.

After the game, Daylyn told me she was embarrassed and disappointed with her and the team’s performance.

I told her, you will always face stronger opponents in everything you compete in, but don’t let them see you’re mentally defeated. Instead, show your opponents and teammates the look of determination.

Show everyone that you might be getting beat on the scoreboard, but you’re still going to out-hustle everyone on the court and give your very best.

Now, think about it. We all face challenging situations in our everyday lives. Sometimes, we feel like we’re getting beat up and want to drop our heads and give up. This will only make us feel more disappointed in ourselves.

Don’t let your opponents or situations know they are defeating you. Learn to create a game face with grit, determination and fight your way back into the game of life.

Just know, Daylyn was in that game situation again, but she had the look of a warrior and battled to the end.

If a 15-year-old athlete can learn life lessons, so can you.

Now, go look in the mirror, make the scariest game face imaginable, and tell yourself that no one will defeat you again. Take a mental picture and next time you’re feeling defeated, pull out that game face and win the day.

From this day forward, defeated is no longer a part of me. This world will only see determination.

Diets, Fitness

Now is the time to start New Year’s resolutions

By DAVID TEPERA | Posted: Tuesday, December 1, 2015

Well, I hope you enjoyed the Thanksgiving feast and all the tasty nondiet foods. Last week I gave you a pass to eat anything and as much as you want without any guilt.

Now, what typically happens to most people is you consider the holiday season and cold weather months as a time to blow off healthy diets.

You’re already trying to fool yourself that January will be different this time. This is a huge mistake in which you set yourself up for failure once again.

Be honest, this is the same destructive cycle you do every year. Snap out of it. It’s never worked, so why is this year different?

The truly best way to reach your 2016 diet and exercise goals is to start right now.

Developing habits and routine takes some time. If you get started now, then you’ll be in the zone by January to accomplish all those goals.

Yes, I know, there will be Christmas and office parties, family gatherings, and lots of homemade cookies and milk for Santa. But that’s even more reason to start now to improve diets and exercise.

The only way to battle through all the holiday calories is a consistent exercise program. Your biggest obstacle will be cleaning up your diet, but at least the party season will be over and excuses should stop.

Believe me, I understand the challenges. I made an eating fool of myself at Nanna’s house, but I started exercising the very next day. Oh my goodness, I was so sluggish and felt like a fat slob.

I went to the gym and walked 20 minutes on the treadmill, 20 minutes on an eclipse machine, 30 minutes on a stationary bike and ended in the sauna.

Even though I didn’t feel like going back to the gym yet, I knew it’s time to start getting back on the path of a healthier lifestyle. It has taken a few days, but I’ve already made a commitment to make 2016 the best year ever.

Don’t wait until 2016 to make New Year’s resolutions. Make a promise to yourself to change your life now.

Allow the month of December for diet and exercise failures. You need this time to stumble while better habits are being formed. Start crawling, so when January comes, you’ll be running.

There’s a beautiful person staring back at you in the mirror. Fall in love with yourself, take care of that amazing body and make tomorrow the best day ever.

Diets, Fitness

What’s the secret to stay trim and fit?

By DAVID TEPERA | Posted: Tuesday, November 17, 2015

Just know this article is not a “look at me” moment. There’s a reason and purpose, so keep reading.

I am 54 years old, 5 feet, 11 inches tall and weigh 195 pounds. I have a very low body fat percentage with six pack abs on most days. If you need proof, go to my blog — davidtepera.com.

I eat at our local doughnut shop Saturday mornings and McDonalds for lunch on Sundays. I usually eat seven to eight times a day and never go hungry. Typically, I have two breakfast sessions each morning before heading out the door. Also, I eat a handful of chocolate every night before bed.

I rarely drink or eat anything fat and sugar free, except sweet-n-low in coffee and tea.

So, what’s my secret? If you’ve been reading my column during the past year, then you know the answer. It’s as simple as consistency and frequency. It’s really all the little adjustments I do throughout each day.

For example: I work in multiple hospitals and use many parking garages each day and week. I rarely use the elevators and walk with a faster pace than most people.

When eating fast foods, I order grilled chicken wraps or sandwiches with no sauce or fries and take off the top bun.

All my meals throughout the day and evening are of moderate portions. I only eat to be satisfied, not full stomach. I carry a gallon of water in my car and chug on it all day.

I keep my carb portions to a minimal and almost none by dinner. My protein intake is at least 200 grams a day which is important to maintain muscle mass.

I created my own bag of raw nuts and fruits to snack on each time hunger strikes.

You need to keep your metabolism constantly working. When you stuff your face, your metabolism will shut down because all your body’s energy goes into digesting food. That’s why you get sleepy and lazy.

I stopped exercising with extreme intensity almost 15 years ago. But, I do lift weights four to five times a week and cardio-train five to six times a week.

Because of my age, weightlifting is more on the heavy side and targets every muscle group in the body.

Around 35 to 40 years of age, men’s testosterone levels decrease each year, and hanging on to muscle mass becomes a challenge. Heavy weight lifting will help.

My cardio training mainly consists of bike riding in the gym or through neighborhoods. I only keep a moderate pace and rarely with heavy breathing. It depends on the song in my headphones.

Bottom line, I’ve been doing this with consistency and frequency for over 10 years. Of course, I tweak the diet and exercise periodically, but really never taking time off.

Start today by making one healthy adjustment to your routine, then each week — add another. Within a few months, you’ll notice not only the physical change, but mental well-being as well.