Tag Archives: training

Flip your thinking to accomplish goals

June 12, 2016 David

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.

Inspiration

Don’t give up, keep the momentum

May 4, 2016 David

By DAVID TEPERA | Posted: Tuesday, May 3, 2016

Have you ever tried to push a heavy object, and at first, it was difficult until it started moving? Once the object gained momentum, it became much easier.

We can apply this same law of friction to our daily lives.

Think about when you started a new project, a new diet, a new job, a new sport and so on. The most difficult part of the process was just getting started. But once you got in motion and gained momentum, it was much easier.

There are many people I’ve helped with a new diet and exercise program. Almost each one of them was getting frustrated for the first month because their goals and expectations were not being obtained.

I explained to keep pursuing and don’t give up because that’s how our bodies work. At first, your body goes into shock and survival mode because it wants to protect itself against the forces and extremes you’re putting it through.

But once your body recognizes exercising and clean dieting is a new way of life, it will start adjusting and transform itself to the constant demands. Hopefully, this makes sense.

The key component to all of this is momentum. Once you’ve gained momentum, everything gets easier.

Notice during sports competition when a team gets momentum and starts a lot of scoring, the other team’s coach will call a timeout to stop it. This typically works.

The great news is that the only thing that can stop your momentum — is you.

Just know if reaching extreme goals was easy, then everyone would accomplish them. That’s the beauty and the end reward. It’s something that took full effort and dedication.

Plus, you’re the one who did it. You alone defeated all the obstacles and barriers that stood in your way. You clawed, sweated, studied, fought the battle and became king of the mountain.

Don’t hesitate. Today’s the day to get your bodies and ambitions started to gain momentum in this game of life.

Inspiration

Now’s the time to separate yourself

April 21, 2016 David

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

Are you bored with your life? Have you allowed yourself to become complacent with the same old routine each day?

Look around and notice, you’re probably wearing the same style of clothes as everyone else your gender and age. And sadly, you’re probably just as out of shape and overweight.

We are all creatures of habit. It’s our way of staying organized and possibly less stressed. But there are many of you whose routine isn’t going anywhere productive.

Maybe now’s the time to separate yourself from the average person. Be the silent leader by changing diet, exercise and lifestyle.

You will find it very rewarding and encouraging when people ask, “Something is different about you. You look good. Did you lose weight?”

My son Dylan is a junior in high school. His basketball season ended around two months ago. Afterward, we had a serious discussion to find a way to separate him from all the other players since he will become a senior and in his final season.

Our plan is to add as much muscle mass as possible and to work on speed and vertical leap.

What most people don’t understand is you typically don’t see results from training until after at least a month. If you can stick with it past that time, then body changes start kicking in and keep rolling.

Dylan didn’t have any weight increases during the first month, even though he was eating six meals a day. He also brings food to school to eat between classes.

But now, a little more than two months into training, he has gained 12 pounds of solid muscle, massively increased strength and added almost 2 inches to his vertical.

You see, Dylan is the average height of 6-feet, 1 inch like the majority of players on his team. But I guarantee next season he will be the biggest, fastest and strongest.

Now, it’s time for you to separate yourself from co-workers or teammates. Put a plan together, stick with it, and take your life to a whole new level.

Fitness, Inspiration

Reach new levels with a good wingman

January 21, 2016 David

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

Having a strong wingman will help elevate your skill set. In my day, it was Scottie Pippin with Michael Jordan and John Stockton with Karl Malone. One of today’s most known wingmen is Klay Thompson with Stephen Curry.

Arguably these particular wingmen would be superstars on mediocre teams. But without them, how well would their teams had done?

So, who’s your wingman? I’m sure you have one and might not be utilizing them.

Do you have a spouse, business partner, co-workers or a training partner?

There’s truly not a more important wingman than your spouse. You’ve planned to spend the rest of your life together and will need support and strength in every aspect and adventure in life.

How about your business partner? Do you both have a common goal of wealth with integrity? Are you sharing the same investment of capital and work ethic?

I once had a business partner in a medical equipment company that required us to meet at patients’ homes after their surgery to set them up on rehab machines. The timing was critical to ease patients’ pain.

My partner started slacking and would go to the gym or take long dinners before helping. I gave him a fair sum of money and eliminated his name from the business. My reputation was on the line.

Choosing the right training partner is critical in order to obtain fitness goals. It doesn’t matter what challenges you faced during the day, when you step into the gym, it’s game on with exciting encouragement.

A good training partner will not let you fail because each session should make you better, stronger and faster.

If your wingman becomes undependable and gives regular excuses, then it’s adios amigos. Let them hang out with other lazy people while you sculpt a swimsuit body.

So now, what character traits does your wingman have? Don’t forget, you’re someone’s wingman, too. Maybe it’s time to re-evaluate your life and step up your game and those around you.

Let’s make this life journey together and be everyone’s wingman.

Fitness, Inspiration

In sports or in life, what did you do next?

July 19, 2015 David

By DAVID TEPERA | Posted: Wednesday, July 15, 2015

A common phrase I ask my children during their sport’s competition is, “what did you do next?”

We’ve all witnessed professional basketball players miss baskets and cry to the referee that someone fouled them, while the other team is hustling down the court to score.

I told my son Dylan, who plays basketball for his high school team, that eventually someone will block your shot, and the opponent’s crowd will be screaming at you. But, it’s what you do next that will shut them up. It’s up to you to cry foul, or you can out-hustle, steal the ball back, and take another shot.

My daughter plays competitive volleyball, and sometimes she misses a block, dig, or has a bad serve. But, it’s what you do next that will determine the proceeding outcome. You can either show teammates a bad attitude or accept it’s part of the game, and make the next big play.

Over the past few years, my family uses the phrase, “what did you do next?” in all aspects of life.

My kids have faced different levels of bullying and typical teenage drama, but they’ve become accustomed to handling those situations.

What about you? Do you have challenging situations at work or home? When something happens to you, what’s your next action or words? Do you confront with professionalism and rationalism, or do you respond with anger and aggression? The later typically only makes the situation worse.

Notice, people who stay cool and rational during adverse situations can diffuse problems peacefully. Also, these people typically receive occupational promotions and better life partners.

We all face challenges on a daily basis, but it’s how we respond to them that determines our true character. You can’t always control what happens to you, but you can always control how you respond.

So, next time you’re playing sports or are in challenging situations, ask yourself, “what do I do next”? I bet you’ll be the better person standing.

Dekeday Foundation

Grandmaster Al Garza – Premier Martial Arts

June 25, 2015 David

Grandmaster Al Garza – Premier Martial Arts, interviewed by David Tepera

Fitness

Be smart but make the most of the summer heat

June 14, 2015 David

By DAVID TEPERA | Posted: Wednesday, June 10, 2015

Back in the 1990s, I was an assistant football coach for La Marque High School. During one of those years, another coach rented a room out of my house. Throughout the whole summer, he refused to go outside during the day. He spent most of his “off-time” on the couch, watching TV, and basically being lazy.

All summer, I kept telling him to exercise outside and get acclimatized to the heat. He would laugh at me as he chugged down another liter of soda.

Well, the first day of practice started in August, and after about three hours in the sun, two football players had to carry him off the field from heat exhaustion. I just shook my head as I watched him vomiting with wet towels wrapped around his head and neck.

Of course, there’s a lesson here, but I’m not going into detail about Texas summer heat common sense. We all have heard numerous times to wear hats and sunblock, stay hydrated, and only exercise outside early or later in the day. Hopefully, you’ve figured that out by now.

But, I am telling you to go outside, feel the heat, and make your body sweat. We are human beings and should be a part of nature.

How did our grandparents survive the heat? They were in it every day in order to make a living. My dad was a football coach, and starting in June or July, would jog in the heat to prepare for two-a-days.

What has happened is we are too caught up with all the indoor lazy activities and entertainment. Our children don’t play outside like we did. Growing up, all the kids in my neighborhood were riding bikes and playing sandlot football. I didn’t want to go home, mainly because my dad would just give me a bunch of chores.

Create outside projects because I’m sure there’s something that needs fixing or painting, do your own lawn work and gardening, chase your spouse or kids with a garden hose, help a neighbor, ride a bike. The list is endless to each individual’s situation.

Enjoy the beautiful sun radiating on your skin and let the sweat cleanse the impurities built up from the winter. Be ecstatic and happy with the ability to flow along nature’s path