Empower Yourself

"You can do anything that you want to as long as you make up your mind."

Great effort today!

2 Teams

3/4 mile

FFF Baseball

Lunge to Balance and back (count reps)

Double or triple your reps and do that many:

Reachthru's (abs)

Bulgarian Squat

Incline pushups

-F I N I S H E D -


Cold? Yeah, right....


Scott
www.fullforcefitness.net

Exercise and the Brain

Exercise and the Brain

"A not yet published book, “Spark: The Revolutionary New Science of Exercise and the Brain” argues that one of the most important benefit of exercise is better brain functioning.

Just like the body, the brain benefits from regular stress, as long as it is given a chance to recuperate.

In the same way that muscles grow stronger through regular exercise, brain cells also grow back stronger after being used.

The science is complex, but here is a quote that pretty well describes the theory:

“Assuming that the stress is not too severe, and that neurons are given time to recover, the connections between them become stronger and your mental machinery works that much better.”

You can read an excerpt in the December issue of Men’s Journal magazine."

Austin Location Now Registering!

Until the website is updated at www.fullforcefitness.net with all of the Austin details, you can
email at Scott@fullforcefitness.net for info about the Austin location!

P.S. "Obesity's associated costs add $93 billion to the nation's medical bill annually. Each year, 112,000 people die from obesity-related causes, and the condition is responsible for an increased risk of chronic diseases like Type 2 diabetes, cancer and heart disease."


P.P.S. "Your life will be no better than the plans you make and the action you take. You are the architect and builder of your own life, fortune, destiny."
Alfred A. Montapert

Day 2 Of Session 25

Today was day 2 of Session 25 in Cedar Park.

We had 2 teams and 8 different exercises.

Red team scored 18.2 points per person.

Blue team scored 19.25 points per person.

Blue team wins today!

We're off until the Monday after Thanksgiving.

Eat, stay safe and be happy!

Scott
Scott@fullforcefitness.net
www.fullforcefitness.net

P.S. The Austin Session 25 will start on Monday, Nov 26th.

Vitale's Victory!

Dr. Joe Vitale, one of my clients and my business mentor, recently conquered a lingering obstacle in his life.

The obstacle was a rope.

Read the article here


Scott
Scott@fullforcefitness.net
www.fullforcefitness.net

P.S. Joe has been on Larry King Live twice, is a bestselling author and is one of the stars in the underground hit movie, "The Secret"

www.thesecret.tv

She Said She Didn't Feel Like Working Out!

This person, I'll call her Martha, had spent the summer having "fun" and put her fitness routine on the back burner.

We're off for a week and then will start up again on Monday, September 10th for Session 23. Sign up now and save $50! Click the link below! http://tinyurl.com/3a8jlt The price goes back up to $150 soon!

Martha skipped workouts day after day. She didn't "feel" like doing it. She "felt" unmotivated to workout. So she didn't work out. Martha was relying on her "feelings" to motivate her to workout. Big mistake. Your feelings will stand in the way of your dream body, and better health, time and time again. If you allow it. If I relied on my feelings, I'd be writing this from Baskin-Robbins right now! But I have realized that, whether you like it or not, you can't workout when you only "feel" like it. You'll never reach your goal. Because there are no shortcuts. There are, though, fearless performers who steam like a locomotive towards their goals and dreams. That's why the boot camp model works so well. It works well because there is a ferocious cooperation amongst FullForceFitness boot campers. They believe in each other and they encourage each other. That's hard to find at the gym where people are surrounded by mirrors. We don't have any mirrors at our boot camps but we do have a winning attitude. We have lessons within the workouts, during the strain, during that moment when those voices in our heads ask us to quit. Those are our mirrors. They give us a glimpse within ourselves. Quit? And do what? Nope we talk those voices down and use psychological momentum to power through the workout. What most of us miss is this: These challenging workouts are opportunities to get stronger and to grow as an individual. It's not something you "have" to do. Exercise is something you "get" to do. With a team of likeminded individuals. Out here, at the park, there's no need to prove yourself only the opportunity to challenge yourself. It's empowering. I like a shot of empowerment here and again. How about you? Sign up before Aug 31 and save $50 -> http://tinyurl.com/3a8jlt It comes out to a little over $8.00 per class. The price goes up to $150 soon! Still a great bargain for 12 semi personal training sessions with The Expert - ME! Session 23 (Sept 10 - Oct 4) Registration Information Date- Sept 10 - Oct 4 Time - 5:45am until 6:30am Days - Monday/Tuesday/Thursday Place - Elizabeth Milburn Park (1901 Sunchase Blvd, Cedar Park) * Subject to change Bring a LARGE Towel and some water! 4 Week FullForceFitness Camp Can't join us 3 days a week? Here's a helpful option. The FullForceFitness 12 punch card. If you are traveling or always on the go, then this punch card is for you. The cost is just $150 for 12 sessions which comes out to only a little over $12.00 per class! Please bring the punch card to each session so that the instructor can punch the card before the class begins. The card must be used within 60 days. Punch Card will be mailed to you within 24 hours or you can come to class right away and we will issue the punch card to you at that time. Get it here -> http://tinyurl.com/2bvuaq "Every time I'm tempted to put something in my mouth that isn't planned, I feel like I have the option in that moment of getting stronger or weaker, not just heavier or thinner." - Stephanie T. from "Health" magazine, September 2007 Dealing with Plateaus. They happen to everyone one of us. Plateaus. Our waistlines don't get smaller; the scale doesn't budge for weeks at a time despite faithfully adhering to our exercise and nutritional plans. This happens to most everyone. Don't sweat it. Try cutting your daily calories by 200 or exercising an extra 15 minutes more a day (with your doctor's permission, of course) and see if these 2 tips don't help bust through the plateau. Remember, the body craves homeostasis (or balance). The body will resist change at times. These 2 tips are gentle ways to "coax" the body to respond. (Also paraphrased from "Health" magazine, September 2007) Have a safe and happy Labor Day weekend - hope to see/meet you soon! Scott P.S. Session 23 starts September 10th! Sign up before Aug 31st and save $50 -> http://tinyurl.com/3a8jlt Contact Us phone: 512.233.0756

Session 22 Underway!

I returned from Wisconsin this week and was ready to get back to www.FullForceFitness.net bootcamp.

There were some new faces.

I brought the sledgehammer with me to class on Thursday.

It's been a while since we used the sledgehammer.

Good times...

Scott

Rest in Peace

Edwin R. York Jr.
Death Notice YORK, Edwin R. Jr.,retired attorney, of Austin died Saturday. Survived by wife Sara. Visitation 6 p.m. Tuesday, Weed-Corley-Fish Funeral Home. Services 1 p.m. Wednesday, Weed-Corley-Fish. Burial Austin Memorial Park. Published in the Austin American-Statesman on 7/16/2007.

Memorial Day

"Take a few moments to think about all those who put their lives on the line so the rest of us could live in freedom this Memorial Day Weekend."

Have a safe weekend everyone!

Class resumes on Tuesday the 29th.

Scott
www.FullForceFitness.net

Choose Your Demise

This was fun and incredibly intense:

Todays workout:

Pushups 20
Situps (no hands) 30
Power lunges 40
Mountain climbers 50
Alternate knee grab 60
Scissor Squats 70
Davies Drill 80
Power Jacks 90
Lunges 100

The idea is to choose one exercise from the list above and match it to a repetition range.

Once that exercise is complete, go to another exercise with a different rep range.

Example: Mountain Climbers x 20 reps
Situps x 100 reps

Work through the list of exercises and rep ranges until you have completed the entire workout.

Partner up with someone and go at it together!

Scott
www.fullforcefitness.net
512.233.0756

Next session starts on June 11th. Early bird registration is going on now.
SAVE $50 and reserve your spot!
Click to sign up -> http://tinyurl.com/2x9p4g

Have You Ever Had One Of These Days?

Here's an interesting short story from my good friend, Joe.

A lot of you might recognize him from the hit movie "The Secret".

Click to read -> http://mrfire.blogspot.com/2007/04/booking-success-loa-works-2.html

Scott
www.fullforcefitness.net

Wild and windy

For today's class, I split the group up into equal teams of 5.

Each team had a 12lb medicine ball, a couple of dumbbells and were challenged to score as many points on the following exercises as they could in 12 minutes.

1) Bastardos x 10 = 1 pt
2) Slam ball with the medicine ball x 15 = 1 pt
3) Dumbell swings x 20 = 1 pt
4) Situps x 25 = 1 pt
5) Dumbell alternate curls x 30 (15 per side) = 1 pt
6) 1 legged broadjumps (landing on 2 feet) = 1 pt

The goal was for each member of his/her team to perform as many exercises as they could and to earn as many points for his/her team in 12 minutes.

We played 2 games.

The winning score was 105 points!

It was a little windy and threatened to rain but no one noticed - nor did they care :)

"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction" - John F. Kennedy

www.fullforcefitness.net

Next session starts on Monday, May 7th. Early Bird registration is now underway at www.fullforcefitness.net

Scott
Scott@fullforcefitness.net

Are you at level 1 or level 2?

Todays class was inspiring.

I was a little worried that this workout might be too tough.

But...I was wrong.

Here's what the class did:

Run along a marked course. The course was marked by orange cones. The length of the course was .75 miles - about 3/4 of a mile.

At the end of the running portion of the fitness course, I had 10 rings on the ground that each participant had to broad jump from beginning to end.

After they had run 3/4 of a mile.

At 6 in the morning.

Next, were 20 reps of ring rows, 20 reps of spidermans and 20 reps of step ups or jumps.

Finished.

Level 1's goal was to complete the course 1 time.

Level 2 was to complete the course 2 times.

I would use my stopwatch to time them.

I wasn't sure how many would finish the course once much less twice.

Most of this group was not use to running what I would call long distances.

Sure, they have endurance and strength but this was a different type of challenge.

But one that they all rose to the occasion to.

They all finished - some once, some twice.

And at the end of the class they walked off of that playground, heads held high, knowing that the day was theirs.

I should have had a level 3 :)

Scott
www.fullforcefitness.net

Session 19 starts on Monday, May 7th. Go to www.fullforcefitness.net for more details.

Hanging tough in the 20 degree weather!

"The real struggle is here, now, in these quiet weeks. Now it is beingdecided whether, in the day of your supreme sorrow or temptation, youshall miserably fail or gloriously conquer. Character cannot be made except by a steady, long continued process."-- Phillips Brooks (1835-1893) American Bishop

Today was the last day of Session 15

Thanks, everyone for hanging tough this session.

There were days that we probably wanted to stay in bed rather than get up at 430 or 5am.

But this is what seperates the "haves" from the "have nots".

Desire, discipline and dedication.

I am honored to be able to workout with you guys - you are truly heroes in my book.

Next session starts on Tuesday the 6th of Feb.

WE ARE OFF MONDAY THE 5TH TO TAKE A SUPERBOWL BREAK.

Scott
Scott@fullforcefitness.net
www.fullforcefitness.net
512.233.0756

Final showdown.

We had a 3 day fitness challenge this week.

On Monday we split the group up into teams of 3.

Then we had a series of fitness challenges and activities (points based) with all teams competing to earn the most points during the week.

Today, Thursday, was the final showdown.

After our warmup, we split up into our teams and played "deck of cards".

Hearts = Burpees
Spades = Situps
Clubs = 12 " Jumps
Diamonds = Dips

The object was for each team to work through the deck as quickly as possible.

If you drew a 2 of hearts then you needed to perform 12 Burpees.

If you drew a 4 of clubs then you needed to perform 14 reps of Jumps.

If you drew a joker then your team must stop immediately, run a lap (200yds approx) and then do 10 reps of each exercise.

1st place finishing team earns 500 pts
2nd place 300 points
3rd place 200 points
4th place 100 points

Coming into todays class, the points totals for each team were:
1400
1300
1000
and 800

Team 1 won the 500 points and the challenge.

But remember...there are no losers and no whiners. Just tough it out, do what must be done, take care of our bodies and our minds - WINNERS!

Scott
www.fullforcefitness.net

P.S. Next week is our last week of session 15. The makeup day is Fri, Feb 2nd.

Session 16 starts on Monday, Feb 5th. Sign up at www.fullforcefitness.net!

FullForceFitness Workout With Dice

We split the group into smaller groups of 5 people.

The object was to roll the dice a total of 10 times per person.

Each roll is with 2 die.

The first group in which all 5 people roll a total of 10 times win.

All reps are 15.

If you roll a :

1 - Ring Pullups

2- Spidermans

3- DB Squats

4- Bench Jumps

5- Toe Touch with 12lb Medicine Ball

6- 1 lap (220 yds)

Snake eyes: Stop! The whole team runs a lap and each member performs 15 Burpees before continuing with the game.

Team 1 wins!

"The difference between perseverance and obstinacy is: that one often comes from a strong will, and the other from a strong won't. " - Henry Ward Beecher

Where was Kim?

This was the question?

Kim (or K.J. as some of us call her) has not missed class in almost 1 1/2 years.

She missed this morning.

Darn.

I had a beautiful workout planned just for her.

The workout (main activity) was:

20 Burpees
20 incline pushups

20 Burpees
20 Decline pushups

20 Burpees
20 DB swings

20 Burpees
20 Situps

20 Burpees
20 Ledge Squats

20 Burpees
20 Dips

20 Burpees
20 DB Alternate Deadlift

20 Burpees
20 Romanian Split Squats

We partnered up and blasted our way (sometimes struggling a bit) through the workout.

We had to scale down the Burpee reps to 10 instead of 20.

No apologies, though. This was tough.

Just like Kim.

The name of todays workout is "Kim".

Hope all is well.

Scott
www.fullforcefitness.net
www.fitnessandfigurereality.com
www.bodybuildersreality.com

January 2nd 2007 - Day 1

FullForceFitness.net Session 15

We welcomed in the New Year this morning with a calorie blasting workout!

Let the Spring/Summer countdown begin!

Today our main activity was:

1 Lap (100 yds)

Ledge jumps (18 inches high) x 30 reps

Dumbbell swings x 15 reps

Ring pullups x 15 reps

Situps (no hands) x 15 reps

Medicine Ball slams (12 lb ball) x 15 reps

Goal: Complete as many rounds of the above in 17 minutes!

Good job, everyone - way to start off the year!

Scott

Scott@FullForceFitness.net