Your Dream Body!

So you want that dream body?   Have you ever looked at someone or looked in a magazine and said I wish I could look like that?  I am here to tell you, you can! I don't recommend comparing yourself to people in magazines but it's good to have a goal and a goal picture.

Whatever your goal may be to look like, figure it out and put together a plan of action to get there.  You are not going to get there by wishing.

So here we go, an action plan to achieve your dream body!

1. Decide how much you really want this!  Is this something you think about every once in a while or is it something you think about everyday?  If it is something you think about everyday then you are in the right state of mind.  Tell yourself "I can do this!". Mindset is just as important as the actions to get there.

2. Set a goal.  Set a target body fat percentage, size, or goal weight. A target picture is a great tool as well.  Set that goal and tell someone so that they can hold you accountable. Write that goal down and put in in your bedroom, on your refrigerator, or in your bathroom so that you see it everyday. Seeing that goal written down will help you to get there.

3. Change the way you eat.  If you do not have your dream body right now, it usually is because you are not putting the right food in your body.  You are what you eat. So if you put fast food, foods loaded with sugar, or convenience foods in your body, it will show.  You can't eat Publix Subs and Pumpkin Pie Ice cream for dinner and expect to have your dream body and feel great!

This half of a Publix sub is 430 calories and 1320mg of Sodium. Half your recommended sodium intake for the day in one meal.

The Ice Cream is 170 Calories in a 1/2 cup and 18g of sugar. (That's 9 teaspoons of sugar). Imagine eating 9 teaspoons of sugar in one sitting with a spoon. Now imagine what this meal does to your body.  Basically you are putting yourself at risk for diabetes, high blood pressure, and heart disease over time. You are also hurting your performance in the gym as well. You will have decreased energy and a sluggish performance. Whereas if you eat clean on a regular basis you will have more energy and a better performance.  You get more out of your body when you put the right fuel into your body.

How about something like this on a regular basis?

 

An alternate meal to the Convenience foods (The Publix Sub and Ice cream) is this.

Skillet Baked Chicken Marinara

  

Dessert:

Clean Cookie Dough

That dessert is only 45 Calories and 1.5g of sugar. A much better choice and yes you can still eat dessert!

4. Make time to workout.  Working out and moving your body is a big component to getting your dream body.  If you do not workout, your dream body will not happen.  I believe in doing a combination of things and not doing the same thing everyday. This is important. Do not do the same routine everyday.  I suggest people workout 4 to 5 days a week and do a combination of cardio (running, walking, doing functional workouts) and  weight training. It is important to do different things to trick your body and raise your metabolism.  I am not a fan of going to a gym and doing circuits on machines.  This alone is not going to give you the body of your dreams.  The key is to move your body, functional exercises, and weight training.  I promise if you do these things you will see visible results. If you are local and looking for a gym check out ASM Fitness in Eustis!

5. Supplements. I believe that supplements are an important part of your transformation.  You can't get everything you need from your daily food.  There are nutritional gaps that we all have, so we must fill those in.  I take a variety of Advocare supplements, things like Omega's, Joint Promotion, and Pre and Post workout supplements. These things help me to fill in the gaps and fuel my body properly. If you want to discuss supplementation please contact me. I would be glad to help!

6. Support. This is just as important as food and exercise.  If you don't have support in your efforts, it's going to make the journey a lot harder. Find a person or gym environment where there are plenty of positive people to support you.  Having someone else complement you on your hard work and results makes the process so fulfilling. I love the environment and support at my gym. It's like one big family and makes going to workout a wonderful experience. Find your support system and stay close to it.

The road to your dream body is 100% possible. What are you going to do to get it? Sit down, make a plan and execute it.

You can do this! Let your dream body out!

Women and Weigtlifting!

Today I want to tackle the misconception that lifting weights makes women huge and bulky.  We have all seen these kind of women in the gym.

 

Doing weight training 3 to 4 days a week will not make you look like this.  These women, body builders spend hours each day in the gym 6 days a week to achieve this for competitions.  I promise they do not look like this year round. Due to the fact that women do not, and cannot naturally produce enough testosterone as males do, it is impossible for women to gain huge amounts of muscle mass by touching weights.

Weight Training is a great way to lose body fat and tone your body.  Who wouldn't want a more toned and defined body? How about some muscles to go along with that?  Women can be muscular without overdoing it and it is attractive. So erase the concept that weight training makes women huge and bulky.  Let's see some success stories that come with women who do weight training.

Here is a real life example.  This is Rachel, she went through a huge transformation with changing her diet, using Advocare supplements, and weight training.

This is why weight training is important for women. Because of its short and long term effects on metabolism and fat burning it can help you lose weight and body fat and keep it off.  Since you lose less protein and more fat, you'll retain the body tone that others lose while they go on a diet.
   
Numerous studies have shown that weight training can enhance physical and mental health,  decrease musculoskeletal disorders and some of the problems associated with aging, such as osteoarthritis, osteoporosis and muscle wasting, and improves mobility and function. 
Weight training results in increased hemoglobin levels - 25% in both men and women, and increased stroke volume - more blood circulating at any one time. As such, it increases exercise tolerance and decreases fatigue. So why not do it?

Another great example.  This is Brandi, she also went through a transformation of changing her diet, Advocare supplements, and weight training. 

Who wouldn't want arms like these?

The benefits of women and weight training far exceed the negative conceptions around it.
 I am passionate about weight training because it has changed my life.  I do a combination of weight training, cardio, and running to keep myself fit.  

My weight training results:

                                       Left: 2012                               Right: 2014
                                           
                          Weight:  118lbs                                Weight: 133lbs
                         Body fat %: 19                                  Body Fat % 14
                         Shoulders: 39                                   Shoulders: 40.5
                         Chest: 34.5                                       Chest: 35.5
                         Waist: 30                                          Waist: 28
                         Hips: 37                                            Hips: 32.5
                        Thigh: 20                                           Thigh: 21

                       Lean Body weight: 107lbs                Lean Body Weight: 114lbs
                      Pounds body fat: 27                       Pounds of body fat: 19.4

Those are the real true life results of weight training. Now what will you choose to do?

The bottom line is that training with weights accentuates femininity, increases health and strength, and is the best exercise to help you lose fat and maintain a fit and trim body.  That is what we all want right?

If you are interested in weight training or fitness programs please email or call my husband Rick Copley CPT, Fitness Guru at Rick@yourbestfitnesscoach.com or 352-989-6795.

If you are interested in some of my favorite supplements that help me in my weight training and strength routines email me at Teresa@yourbestfitnesscoach.com.

Goals

Today I want to talk about goals.  Goals are what drives us forward and pushes us to become more. I think it is important to set goals and write them down so that you can visualize them everyday! Some of our goals may be bigger than others, but it's important to do something everyday to work toward them!


 

If you have a goal to lose weight then write it down. Put it up on the refrigerator, in your bedroom, and on your door so that you see it everyday.  Saying you want to do it and doing it is totally different.  If losing weight is your goal then figure out how you are going to do that. 

One thing may be to eat better. Cut out white flour, excess sugar, and fast food.  That's a great step in the right direction.  If you want quicker results then try Clean Eating. It really is amazing and gives you so much energy and quicker results.  Wouldn't it be nice to have more energy and lose fat?  I am a huge believer in clean eating and promise if you try it for 30 days you will never go back.  Clean eating has been a staple in my house for quite some time and I never crave fast food or highly processed food.  It is a life changer for sure.  If you are interested in trying a Clean Eating program with 30 days of menu's and shopping lists go here: 30 Day Clean Eating Challenge.  You can register on EventBrite here! Registration!

Another thing you could do is to become more active and workout.  You can start by walking and work up to running as well as adding a functional fitness routine.  I suggest doing a boot camp or group class program.  You will have trainers and other people pushing you and it is fun.  If you are local to Eustis, Florida check out ASM Fitness.

I want to talk about my goals.  I have big big goals.  I am very driven by fitness, as most of you may know.  I set fitness goals for myself all the time.  My recent goal was to break 15% body fat and I did it.  I have a new goal of 12%.  I will get there. I know I can do it because I have the mindset that I won't give up and will never stop trying. 

I tell myself every day that I am an Elite Athlete.  That is actually one of my belief cards.  That has always been my dream to excel in something athletic.  In High School I wanted to be part of the weight lifting team.  I went to the opening tryouts and was super intimidated by what I saw.  I was a skinny 115lbs and all the other girls there were 20 plus pounds my weight.  I did not fit in there.  It intimidated me and I did not even try out.  I regret that because I know I could have done something good.  I always wanted to be an athlete but did not know what I was good at. Little did I know it would come later on in life. 

Due to that experience of not even trying out for weight lifting and not having the confidence and mindset that I have today, it has shaped me into who I have become today.  I am an athlete now and I love to workout and push myself.  I always look for the hardest, most brutal workouts to push myself. 

My husband Rick Copley is an elite athlete and super fit and a super fast runner.  I want that too!  I want to be that person that walks into a fitness competition or race and have people stare and become intimidated.  Crazy right?  I believe that I can be an athlete like that and one of my goals is to win a 5K overall female.  Which means I have to run a 19 to 21 minute 5K.  My fastest right now is 24:30 but you better believe I will reach that goal.  I have the best running coach. I also plan on doing the Crossfit Games next year, which means I have a lot of work ahead of me.  I don't do Crossfit on a regular basis but I want to compete anyway.

I think my point is to set goals that you are willing to work toward.  No goal is too big. I believe that whole heartedly. I get up everyday with the mind set that "I can do this, Watch me!"

I think about my goals constantly. sometimes they haunt me at night! Yes I dream and obsess about them. When you can change your mindset from "It's too hard I can't do it" to "I can do this, Watch me" you will see goal after goal being ticked off your list. Try it, I dare you!

To close I want to say this. Imagine with all your mind. Believe with all your heart. Achieve with all your might. Crush those goals!

Results

Results are something we all want. Whether it is to lose weight, tone or define, or have more energy these are things we all think about on a daily basis.  As a women, I want to feel confident and proud of the effort I put into myself.  I can say today I do. I work hard (harder than most) in the gym and outside the gym. 2 years ago I was skinny but not comfortable with how I looked. Something inside clicked and I made a point from that day on that I would work harder than I ever had in my life.

I  told myself  that my hard work would pay off! It sure did. Starting out working out 4 to 5 days a week to now working out everyday and doing double workouts 2 days a week has paid off tremendously.  During the process I have become very fit and have spent countless hours sweating in the gym.  I am not talking about going to the YMCA or Golds and doing circuits on the machines, I mean doing group boot camp classes. Yes they work! Being in a group setting causes you to work harder and if you are competitive like I am, It brings out the beast in you.  Sticking with a program like this will give you results. I promise!

The other important thing is what we put into our body.  This is very important if you want results. You can go workout but if you eat Mcdonalds and Dunkin Donuts then you are not doing anything for yourself.  You are basically cancelling out those workouts.  There is no, "Well I worked out today so I can eat anything I want. "

Trust me, It's not worth it!  I gave up fast food years ago and I am so glad I did. I feel better, have more energy, and my health is top notch. I have never felt better.  Eating clean is the way to go.  Eating clean is not boring and it is not a diet. (I hate that word!). I eat so many tasty foods and have a lot of fun experimenting with clean ingredients.  Food is never boring in my house!

We are promoting a 30 Day Clean Eating Program right now.  We have 30 people doing it and I cannot wait to see their results. 

Please tell me those foods look boring or unappetizing.  Overnight Oats, Buffalo Cauliflower Bites,  and an amazing Cobb Salad. These are just some of the things I eat. 

Supplements are important as well.  You can eat clean and workout and still not get everything you need. I didn't understand supplements right away but I sure do now.  Supplements help to fill in the gaps in your nutrition. They make you feel and look better. Who wouldn't want that?  I budget money each month for my supplements because they are important to me. I am important and my health is important therefore supplements are important. I used to go to GNC and buy the big tubs of whatever was on sale or whatever the new fad pill was. I wasted my money.  I found Advocare! It really works! Money well spent. 

I take Advocare supplements for my core nutrition!

These give me my daily vitamins as well as essential Omega's! 

I also take my Spark for Energy and mental focus.  Who doesn't need more mental focus?

 

I call this "Happy Mommy Juice"! It is essential and tastes so good. I could never go a day without it!

I also use my workout products.  These products have helped me gain 15lbs of solid muscle as well as lose 3 inches in my waist. I know that this is the reason I have gone from a 5/6 to a 1. Which was not my goal by the way but it happened. 

 My Pre-workout and where I saw a huge change after taking for 6 weeks. I owe this transformation to Mass Impact and my workouts!

My other 2 Essential products are Post Workout Recovery and Night Time Recovery. I cannot stress how important recovery is and these products allow me to workout daily with very little soreness. 

My other essential product is Muscle Gain. A Shake at night after dinner, which is so tasty by the way. I mix with fruit and make different flavors and combinations.

These are my essential supplements. I love them really and will always use them.  


Life can be what you make it.  Life before fitness, Clean eating, and Supplements looked like this!

Here is life now!

 

I am proud to say fitness is a HUGE part of my life as well as Clean Eating and Supplements. I would not change a thing.  I absolutely love helping other people get results as well. Are you ready for a change?

Do something today that will help you in the future!  I never thought in a million years I could go from 23% body fat to 14% and a size 5/6 to a 1. But I did! So can you! Don't accept where you are at. Do something to change it.  I will never again accept the life I used to live. 


Please checkout my husband Rick Copley's Blog! http://yourbestfitnesscoach.blogspot.com/2014/07/spousal-sabotage.html


If you are looking for a fitness program please checkout ASM Fitness https://www.facebook.com/asmfithttps://www.facebook.com/asmf. 

If you are looking for supplements email me at Teresa@yourbestfitnesscoach.com or check out the Advocare products here: https://www.advocare.com/09073310/Store/default.aspx

24 Day Challenge: Day 1 Cleanse Phase!

Why do I do the 24 Day Challenge?  I am not looking to lose weight but looking to restart and recharge my body.   So this is the program I use to do that.  I am really excited about this round as we are doing it as a group and everything is better when you have people there supporting you and doing it with you.

Day 1: Cleanse Phase

7:15am:  

I am up and it's time for my Fiber Drink. It's not that bad really and its going to help clean me out.  No I won't be running to the bathroom every 5 minutes either!

I added 6 ounces of water and I drank it down quickly.

Now onto the best part, Spark which gives me great energy and mental focus. I love this stuff!

This was super easy to do while making sure the kids were getting ready for school and eating as well. Breakfast this morning consisted of my favorite cereal Coconut Chia Granola. I don't normally eat boxed cereal but this one is so good and its a better version of those others you see out there. I only use Almond Milk because regular milk is loaded with bacteria and Almond Milk actually has more calcium.  I will stick with that.

12:00:  My normal noon workout consisted of 3 8 minute AMRAP's:

                  Sprint to the stop sign and back

50 Jump Rope

10 Pushups

8 min AMRAP (As many rounds as possible)

5 Push Press (65Lbs)

10 Squats to ball

5 Pull ups

8 min AMRAP

25 Pig Burpees (Jumping over a punching bag after each burpee)

25 Swings (40lbs kettelbell)

25 Situps

8 min AMRAP

Done, sweaty, and hungry but it was a great workout. I love to workout! 

Post workout Recovery immediately after so that my body will recover and I can go at it again tomorrow.

1:30: Lunch

I did lots of prep work on Sunday so I used the food I prepped ahead of time.  Planning ahead makes life so much easier.  So I used my Shredded Chicken (cooked in crockpot with ranch seasoning), Brown rice, carrots, and Green beans.

I used some Mrs Dash as seasoning. I like it because it is salt free and lots of sodium is not good for you and will help to accumulate water weight and extra pounds.

I use Mrs Dash for all my seasoning. There are lots of great flavors. I don't even buy regular salt.

Water is also very important.  Summer is here and we must stay hydrated.  I shoot for over 100 ounces per day at a minimum. So keep drinking that water!

3:30pm Snack:

Apples with Natural Peanut Butter. I love peanut butter and could never give it up. I do buy the natural peanut butter with only 2 to 3 ingredients though.

5:00 pm snack:

A handful of Almonds. Great for on the go!

6:45pm Dinner: 

I made Greek Tilapia. It is so good. Here is what you need:

Preheat Oven to 400 and top with Feta Cheese, Lemon, Tomatoes, and Mrs Dash Seasoning.

My final product was this. I paired it with Asparagus, Couscous, and a garden salad. Yummy!

I am very active and because I have trained my body to move and eat as part of metabolism booster, I am hungry all the time. I am a firm believer of eat to lose.  Too many people don't eat enough and this is why they cannot lose weight.

After Dinner I enjoyed my Muscle Gain Shake with Almond Milk and Natural Peanut Butter. Did I tell you how much I love Peanut Butter?

I feel great today. Lots of energy and I feel the cleanse starting to take effect. (In a good way).  I am off to bed but before that I must take my Herbal Cleanse Tablets.  These will help to clean me out while I sleep.

Please follow me on my 24 Day Challenge and my daily food blog while on the challenge.

To Learn more about the products I am using please email me!

Teresa Copley " Lady Guru"

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034