Tag Archives: exercise

Diets, Fitness, Inspiration

Seek a mentor and accomplish your goals

By DAVID TEPERA | Posted: Wednesday, April 22, 2015 

Do you want to lose weight, start a business, write a book, or accomplish something completely out of your knowledge?

We all have a specific set of goals needing attention. The problem is, sometimes, we really don’t know how to get started.

I found the best path to reaching my goals was to find a mentor. There’s always someone who’s been down your path that has mastered your goals. 

Seek out that person, tell them your passion, and ask for advice. I promise, everyone enjoys feeling like the expert, and will gladly give tips and pointers. 

Now, don’t make the mistake and ask someone to take you under their wing and show you the ropes. That old “saying” needs be thrown away. Nobody has time for that. You should only ask a mentor for a few tips or one big piece of advice. Make sure, your very next step is exactly what they advised you to do. Otherwise, don’t bother them again. No one wants to keep giving advice to someone not putting their words into action. 

I desperately needed help when first starting my column for The Daily News. Sports editor James LaCombe became my mentor. He helped adjust my writing skills to format a newspaper. Believe me, in the beginning, he had to correct plenty of mistakes. Now, he barely has to correct any, if at all.

James told me it takes lots and lots of practice, so that’s what I do. I practice writing my columns every day. I’ve actually written many others that may never get published.  

How passionately do you really want to accomplish your goals? Seek out a mentor and pursue your dreams. Get out of your comfort zone and have the life you want and deserve.

Fitness, Inspiration

Don’t waste time in the gym, add intensity

By DAVID TEPERA | Posted: Wednesday, April 8, 2015 

I have several friends who are competitive body builders, fitness and figure professionals. It’s quite remarkable to watch them prepare for an upcoming competition show. The intensity, dedication and extreme diet they go through is almost indescribable.

My friend Frances Field, NPC Figure Champion, happened to be training and preparing in the gym recently. I typically strike up a conversation with Frances and her husband, but that day was not the day. She would have eaten me up.

Frances was frantically performing speed drills on different cardio machines, then sprinted through the gym, followed by push-ups and jumping jacks, then sprinted back to the cardio machines, only to repeat the process over and over.

I promise, everyone, got out of her way, for she had the “eye of the tiger.”

Her intensity, made me think about my own workouts. I sometimes find myself just going through the motions, watching the clock, not putting in much effort and practically wasting my time.

After observing Frances, I decided to kick up my intensity a few notches. I was lifting weights, so I added heavier weights with less rest in between sets. Within a few minutes, sweat was pouring out, my heart rate was up, the endorphins were kicking in, and I was feeling like Superman. Well, maybe more like Superman’s father. I am getting a little older, but you get my point.

Next time you’re starting any type of exercise, try using competitive intensity, and psych yourself up with a purpose of accomplishing goals.

One famous philosophy of the great Jhoon Rhee, father of American Tae Kwon Do — “It’s not how much time you put into it, but how much you put into the time.”

Think about it.

Diets, Fitness

You can’t outwork a bad diet

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By DAVID TEPERA | Posted: Wednesday, May 13, 2015 

I believe it was Steve Weatherford, punter for the New York Giants, who said “you can’t outwork a bad diet.” How true is this?

I’ve been training in the same gym for over 10 years. I’ve observed people who’ve been training the same amount of time and have not made any positive body changes. Obviously, the only reason is due to a bad diet.

There is one particular very overweight gentleman, who kills it on the treadmill and then plays at least an hour of competitive basketball. He is typically soaked in sweat when he leaves the gym.

Maybe, he is content with his high body fat percentage, but just a few positive tweaks of a diet would help him lose excessive weight.

How about you? Most people think if they perform lots of cardio, they can continue loading up on bad foods. Quit fooling yourself, you will stay fat.

The only plus is your legs will get strong because they have to support all that fat you’re carrying. Notice how most obese people have big strong calves. So, when they do decide to lose weight, they’ll have beautiful muscular legs.

Now, don’t get me wrong. I applaud everyone putting their bodies in motion to be healthier. But, if you’re trying to lose weight, then a proper diet is the only way.

Cardio exercise will boost metabolism, which helps the body shrink fat cells. But, loading up on greasy fried food, chips and cookies will fill them back up.

Why take the time and effort to put your body through vigorous exercise if you’re going to blow it all on bad foods?

You can lose more fat weight from dieting alone, instead of killing yourself with exercise. If you’ve been following my column, then you know you there’s no need to starve yourself to lose weight. Find my column “Eat if you want to lose weight”.

Fitness

Your body ready for swimsuit weather?

By DAVID TEPERA | Posted: Wednesday, March 18, 2015

Is it really Spring Break already? Are you ready for “take my shirt off” weather, or wearing swimming suits in public?

I wonder how many of you, by now, have quit your New Year resolution for fitness and diet? Statistically, the answer to that question is around 90 percent.

I can give you all the fitness and diet tips needed to get in better shape, but my advice won’t make a difference unless you take a “that’s it” attitude.

What do I mean by “that’s’ it”? It means you’re fire-blasting mad and aggressively motivated.

You’re mad, because you’ve lacked self-discipline, and allowed yourself to become a lazy, grease-eating blob. Yep, I just got in your face and told the truth, unlike the people around you. I hope you’re so mad that you punched my picture. You already know your worst diet habits, so tell yourself “that’s it — no more.

I am not driving through a fast food restaurant to and from work anymore.”

You’re now motivated because you’ve come to accept your failures, realize you can’t go back in time and will start making positive changes. Right now is what you control; right now is attitude.

When you’re mad, you get an attitude. Take that same attitude toward getting in better shape and making proper diet choices. Go at it like a prize fighter, because we all have a fighter in us. Come out swinging and kick your lazy bad habit’s butt.

There’s no better self-reward than accomplishing goals in diet and exercise.

Like I’ve written before, it’s not about perfection, its’ progression.

Today’s step is one step closer to goals than yesterday.

Now, get real, try on your swimming suit or take your shirt off. Tell yourself “that’s it, I’m going into ‘beast mode’” and will have my body ready by summer time.

Look out everyone, there’s a new hottie in town.

Fitness

Knee pain and exercise

By DAVID TEPERA | Posted: Wednesday, March 4, 2015

There have been many readers contacting me in regards to knee pain. Most of them are no longer exercising due to the onset of osteoarthritis.

There are many reasons for knee pain which should be checked by an orthopedic surgeon.

This article will focus on osteoarthritis (OA) only.

We will all eventually develop different levels of this disease. There are four grade levels with four being the worst.

Don’t use the excuse of knee pain as a reason to not exercise. Really, the best way to slow the progression of OA is to strengthen the muscles around the joint. This gives it better stability and support.

Typically, knee joints are at their most vulnerable point during 60 degrees of flexion. You experience this climbing stairs and getting up from a chair or toilet.

There are a variety of exercises for you to choose from that are not demanding on your knees.

Pool exercises are a great choice because water is buoyant which prevents extra weight forces on knees and hips. Use a kickboard to move up and down the pool. Try sitting on the steps of the pool, flutter kick to feel quadricep muscles burning.

You can grab the edge of a pool, in the shallow end, and perform deep knee bends. It’s important to maintain a full range of motion as you strengthen leg muscles.

Another non-weight bearing exercise that helps build leg muscles is bicycling. You can enjoy the outdoors or use a stationary bike. Either one, will produce blood flow and increase flexibility.

Don’t let knee pain stop you from exercising, but let it be a motivator. Besides, most orthopedists will start you off with physical therapy anyway.

Inspiration

Retirement should be the start of a new life

By DAVID TEPERA | Posted: Wednesday, February 25, 2015

Recently, I visited south Florida for business. Some surgeon friends and I were there for advanced orthopedic training.

As we all know, this is a densely populated area for retired senior citizens. To my surprise, these seniors were living life to the fullest. They were wearing clothes of fashion, had stylish hairdos and jewelry, driving convertible cars, sporting dark tans, and were busy with many physical activities.

These activities included swimming, golfing. biking, tennis, dancing and training in the gym.

My Florida surgeon friend told me these people come to him for multiple joint replacements due to osteoarthritis. They weren’t there to just take the pain away, but to get back to an active lifestyle as quick as possible.

So, let me ask you, who are retired, have you made a bucket list or a life list? Do you look at retirement as time closer to death or as a new beginning?

Maybe you should get a personal trainer, take dancing lessons, play golf or tennis. What activities have you always desired to do? You are never too old to try something new or out of your comfort zone.

You shouldn’t care what your family or friends think. Either you will make them jealous, or maybe they’ll join you.

Former President George Bush, even to this day, skydives every year on his birthday. Isn’t he like 100 years old?

We all have an inner kid in us. Find yours, and enjoy retirement like it’s a continual vacation because it is. You’ve earned it!

I know I’m getting a little older, but to be honest, some of these great grandmas in Florida were looking kind of hot, and so can you.

Inspiration

Lessons in sports help children in many ways

By DAVID TEPERA | Posted: Wednesday, February 18, 2015

Two years ago, when my daughter Daylyn was 12 years old, she fell in love with the game of volleyball.

In previous years, she played in many recreation leagues. We decided to step up her game, and try to join one of the club leagues. This would give her the opportunity to improve her skills and knowledge of the game.

Daylyn had missed the first set of tryouts, but one particular team allowed her to join a practice. The coach wanted to determine if she was good enough to make the team.

Oh my goodness, all these girls were very skilled with a fast-paced practice. Everyone knew what they were doing except for Daylyn. She was spinning in circles trying to keep up. It was obvious, she was a sheep thrown to the wolves.

Daylyn would glance at me every once in a while with tear-swollen eyes, biting her lip to keep from showing her emotions. But, my little girl never gave up, producing her best and battling through each drill. All I could do was to keep giving a thumbs-up signal for encouragement.

I’m glad she couldn’t see my face, for I had a steady stream of tears flowing down the crevices of my cheeks.

The real message here is for all you parents who put your kids in competitive youth sports. Just know, through all the bumps, bruises, scratches and falling down to get back up in the game, that your child will grow up with an edge in the competitive game of life.

We understand, it can be a cruel and challenging world, but with a sports background, you learn the drive to win and be your best.

Just so you know, Daylyn did make the team. She was chosen for possessing strong will and perseverance.

Through the season, Daylyn went from the only girl who struggled with overhand serves, to one of the team’s power servers

Fitness

Ready for exercise? Start at the core

By DAVID TEPERA | Posted: Wednesday, January 14, 2015

OK, it’s January 2015, and you’re ready to start exercising. You might be confused on how and what to start with. There are so many choices of exercises, fads, diets and gym memberships.

One particular body part that needs the most focus is your core. Your core affects all other body parts, including posture and well being.

So what does core training include? It’s all the muscles of the trunk which includes front, side, back, abdominals, spine, pelvic and obliques.

So how do I work these muscles? There are many fitness centers and trainers who target these muscles in their workouts.

There a several home devices that help target these muscles as well. For example – kettle bells, medicine balls, weighted hula hoops, wheel devices and others.

One true core and abdominal strengthening devices on the market is The Abdominal Reanimater. This core trainer is for people of all fitness levels, including partner and spotting techniques. Plus, it doesn’t take many repetitions or time, and you feel the effects after the first usage. Once your body has adjusted to one workout, keep advancing to other techniques.

You can be a first timer, weekend warrior or extreme athlete. Every person will feel and get results.

Go to www.abdominalreanimater.com and click on “instructional video”. It will demonstrate the variety of techniques according to your fitness level along with safety posture.

Local orthopedic surgeon, Dr. Kenneth Brooks, who uses the Abdominal Reanimater as part of his personal workout regimen, recommends core strengthening to his patients as an essential component of any fitness or training program.  The Abdominal Reanimater is one option to help you achieve your fitness goals for the new year.

Remember, slow progress is better than no progress.

Inspiration

Start each day with a positive outlook

By DAVID TEPERA | Posted: Wednesday, January 7, 2015

Let’s start each day with positive thinking. Find goodness and beauty in every person you encounter. Don’t judge people by their clothes, hairstyles, tattoos, and piercings.

The kids and I only judge people by our ears and not our eyes. We’ve learned to enjoy how everyone expresses themselves with different styles and fashion.

Your true character is typical of how you speak. Do you speak well of others and show respect and kindness? Remember kids, how you act and speak in public is a reflection of your parents.

I’m currently helping a number of people to reach their fitness goals. My main focus is positive thinking. I see beauty in everyone, and you should recognize the beauty you possess.

Remember, your body is a reflection of your lifestyle. Some people are very physically fit, some are severely overweight or scary thin, while all others are in between.

No matter what your body type is, if you recognize your inner beauty and walk with confidence, then you will slowly transform the body you truly desire.

Next time you walk into work, smile and greet everyone with a good morning or hello. Don’t hide or be overly shy. Let people know you’re alive and happy. Be that person others want to surround themselves with.

I’m just so excited starting this new year with a more positive attitude and will continue riding the wave of kindness and helping others reach fitness goals.

Inspiration

Step away from boring resolutions for the new year

By DAVID TEPERA | Posted: Wednesday, December 31, 2014

Well, here we go; another year for better hopes and dreams.

You’ve probably set the same New Year’s resolutions you’ve been trying to accomplish for the past many years. But, what happens is you still fall back to the same old destructive or lazy routine. That’s because you’ve failed at that resolution every year, and your subconscious mind is leading you to fail again.

Now, I can write out a plan to help everyone take steps for a better opportunity to accomplish those same old resolutions. But, I’m not. Let’s step away from boring resolutions we all share of trying to break bad habits.

It’s time to really step out of the box and comfort zone. Let’s set a resolution that will surprise your friends and family. Let’s do something that will just exhilarate you to no end, and give you confidence and realization that you can accomplish anything you dream.

Let everyone know that you don’t care about their opinions; just get out of my way and watch.

We all have different wish lists and fears. I have a fear of heights and went sky diving. I almost pooped myself, but it was one of the most incredible feelings to free fall from around 10,000 feet in the air.

Go for it — go sky diving, ride a bronking bull, snow ski, hike a mountain, raft a treacherous river, vacation to your desired city or country, sign up for internet classes, run the Houston marathon, bike the MS 150 to Austin, make an appointment with the CEO of your company, take surfing, diving or dancing lessons.

The list is endless according to your personal lives. If possible, accomplish your resolution in January and it will give you the confidence for the rest of the year.

I’ll see you at the top of the mountain.