FFF Success!

"For anyone who is intimidated by your class because they feel they are "too
overweight" or "not in good enough shape", I say try it and make a
commitment to stick with it and YOU WILL get results. Not only will you
lose weight but you will feel so much stronger and better about yourself.
All you have to do is show up!!"

C.B./Cedar Park


---

"My daughter always asks me about class. Today I was proud to tell her
about the session challenges and how I had progressed over the session.

I think I am most proud that I beat my 1 mile time again - by myself.
You can easily play head games and talk yourself into slowing down but
today I guess I kept my head on straight. I figured I would need
someone out in front to help me keep up the pace, but I proved that to
not be the case."

K.J./Cedar Park

---
"Thanks for today. Even though the workout seemed overwhelming, I feel
accomplished. Just gotta finish that rope climb and improve on my run. It
was a great workout!"

K.S./Cedar Park

---
“Scott,

I just wanted to tell you that last week I went to a “Big Name” gym.

I was watching what was happening in the gym.

Now I have never belonged to one of these places, and have only been inside one or two in my life.

I was very disappointed to see that few people interacted with each other.

In all fairness, I was near the elliptical and treadmills, but they just got on the machine and stared at the TV.

Obviously I am a bit biased as I LOVE your class, but I can’t imagine paying to go to such an impersonal place.

Anyway, just wanted to give you a pat on the back for creating such a great atmosphere, in your classes, and taking a personal interest in all of us.”

A FullForceFitness Member
Cedar Park, Texas

-

“Thanks for all you do Scott! Your program is awesome!”

Sabrina B.

Cedar Park, TX

-

“I am reaalllyyyy Jonesin’ to get back - I know I’ve only missed 2
classes but I am not a happy camper. It is NOT the same doing Burpees
and all the other torture moves, in my garage, as it is having fun with
the girls in class. Even my music doesn’t make it better.”

Jill S.

Cedar Park, TX

-

“I just wanted to let you know about the positive results I achieved through the last 5 weeks of boot camp.

I went golfing twice over Christmas(I hadn’t played for about 4 weeks) and I hit the ball off the tee 10, 20 and almost 30 feet farther than I ever have!

I can only attribute this to boot camp and improving my core. I will most definitely continue to sign up for future boot camp classes, and recommend your classes to others interested in improving their overall physical well-being. Thank you!” - Angela M., Cedar Park

-

“I loved the class and can’t wait to do it again - great program! The variety of exercises that the class offered was a huge plus - I did things that I had never done before and didn’t think I could do at first!

After 4 weeks I felt stronger and was very proud of the exercises I learned and accomplished!” - Dana Swann, Austin

-

“I truly have enjoyed my reintroduction to Fitness! Peace & Goodwill.”

- Bridget, Cedar Park

-
“The early morning workouts actually give me more energy throughout the day to get more done. I have very young children who have been my excuse as to why I don’t have the time to work out. I’ve given up my excuses and just got busy doing it and it is the best decision I have made. I can feel myself getting stronger, faster, better and I am so proud of the progress I’ve made. Thank you for your inspired, creative and motivational classes.” - Kim S., Cedar Park

-

“My wife is currently enrolled in your class and just registered for your next session (Session 14). She has really enjoyed the program and is definitely benefiting from your workouts.” - Matt Smith, Cedar Park, Tx

-

” I am really enjoying boot camp so far. Thanks for all your help and advice!” -

Mary Millican, Cedar Park

Results

"Eighty percent of success is showing up."

–Woody Allen

Egg Nog - A healthier recipe

Ingredients

Ingredients

1/2 cup egg substitute

2 cups skim milk

1/2 cup fat-free creamer

2 tbs sugar substitute

1 tsp vanilla

1/2 tsp nutmeg, cinnamon, or pumpkin spice

Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)

Directions

Egg nog is thick, delicious and packed with calories. At least, the store-bought versions usually are. But you can make a healthy, creamy eggnog with this easy recipe. (Be forewarned: It takes just minutes to prepare, but hours to refrigerate). Then take some time to sit back and enjoy this holiday treat during the sometimes-hectic season.

(Makes three 8-ounce servings)

Ingredients

1/2 cup egg substitute

2 cups skim milk

1/2 cup fat-free creamer

2 tbs sugar substitute

1 tsp vanilla

1/2 tsp nutmeg, cinnamon, or pumpkin spice

Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)

Directions

Pour ingredients into a container, mixing until thickened.

Cover egg nog and allow to chill for at least 2 hours.

Serving Ideas

Top each glass of eggnog with a sprinkle of cinnamon or nutmeg on top or add a dollop of fat-free, sugar-free whipped topping.

Number of Servings: 3

Recipe submitted by SparkPeople user CHARMEDCHICKIE.

Number of Servings: 3

Monica Brant Meets The Gang At FullForceFitness

Monica Brant stopped by this morning at 5:45 to take part in a FullForceFitness workout!

Monica is one of the most prolific women in the entire world in the fitness industry and has appeared on a trillion or so fitness magazine covers all over the world.

She is hugely popular because she's friendly, down to earth and just downright sweet - she's also from Texas.

Monica won the Ms Olympia Fitness competition in 1999.

There is simply no other competition in Fitness like the Olympia.

Austin Fit Magazine (Alex Earle and Drex Earle) along with super photographer, Brian Fitzsimmons were at FullForceFitness (XFC Training Center) as well.



Look for the story in the January 2010 issue of Austin Fit Magazine (available all around Austin - free).

Thanks, guys, we were honored to have you!

Resistance

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” Arnold Schwarzenegger

2010 - A New Ending

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."

–Maria Robinson

200 pounds later: From fat to gym rat

Woman's positive self-image key to weight loss

(CNN) - These days, Becky Griggs starts her morning well before the sun comes up, in time to meet her clients at the gym at 5:30. It's a big change from six years ago, when she was 352 pounds and, as she calls it, engaged in a "slow form of suicide."

She said that growing up, she was always the pudgy kid, but in hindsight, she was only slightly overweight. In her mind, though, she was a fat girl.

"We are taught what is slim and skinny and pretty and right," she said recently by phone, "but in reality, what is fit and healthy is a different thing."

Positive self-image means a lot, she said, and it has been the key to her losing more than 200 pounds.

Name: Becky Griggs, a 43-year-old fitness trainer from Oregon City, Oregon. She teaches four days a week. Before she became a trainer five years ago, she operated a yarn shop. She is a married mother of two children in their early 20s.

(click here to read the entire article)

Inspired Thoughts

"At times our own light goes out and is rekindled by a spark from another person.
Each of us has cause to think with deep gratitude of those who have lighted the flame within us."

–Albert Schweitzer

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."

–Michael Jordan

Are You the Perfect Runner?

Since one of our current challenges at FullForceFitness is to improve our 1 mile run, here is a great article on running...

Click here

Thanks to Austin Fit Magazine for the article...

Happy Thanksgiving

"Thanksgiving Day comes, by statute, once a year; to the honest man it comes as frequently as the heart of gratitude will allow."

–Edward Sandford Martin

Happy Thanksgiving, everyone!

We have so much to be thankful for this year: we are blessed with a great new gym and a wonderful community of friends that train and play together. I couldn’t be happier. I look forward to sharing the holidays with you all.

Scott/FullForceFitness

www.fullforcefitness.net

Training

I got under the squat rack this morning with Steve at FullForceFitness Boot Camp.

We haven't done a whole lot of squatting at boot camp historically.

But it sure felt good to do it this morning.

We did:

225lbs x 10 (DEEP)

ss w/

Pull ups x 10

9-9-8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1


There was a short sprint in between the pull ups and the squats.

This combo was a good start to the workout...

The weight was way too light - next time 315lbs instead of 225lbs on the squat.

The ladies, of course, did awesome.

Never Ceases To Amaze!

One of our FullForce Challenges right now is a 25 - 30 foot rope climb (timed).

Not everyone can climb the rope.

But they try.

And they're making progress nearly every time.

Climbing the rope takes incredible strength and will power.

One of my 5 year boot campers (Linda) is so serious about being able to climb
the rope that she is having a climbing rope installed on her property at home!

So she can practice!

And Susan (another long time boot camper) is going over to Linda's house to practice with her.

WOW!

I'm simply floored.

Another current challenge is a 1 mile run (timed).

I found out that both Linda and Susan are coming up to our facility on the weekend to PRACTICE the 1 mile run in order to improve their times!

With dedication like that, success is right around the corner!

Way to go, ladies - I'm so honored to know you both!

Don't Feel Sorry For Yourself (Shake it off and step up)

The parable is told of an old dog that fell into a farmer's well.

After assessing the situation, the farmer sympathized with the dog but decided that neither the dog nor the well was worth the trouble of saving. Instead he planned to bury the old dog in the well and put him out of his misery.

When the farmer began shoveling, the old dog was hysterical. But with each shovel full of dirt hitting his back, the dog would shake it off and step up.

That became his routine: Shake it off and step up, shake it off and step up, shake it off and step up!

No matter how painful the blows or how distressing the situation seemed, the old dog fought panic and just kept shaking it off and stepping up.

It was not long before the dog, battered and exhausted, stepped triumphantly over the wall of that well.

What seemed as though it would bury him actually benefited him -- all because of the way he handled it.

Got some problems that threaten to bury you?

Maybe shaking them off and using them to step higher will be a good plan for today.

You Won't Quit

"Just know on the inside that you won’t quit. That’s it. There is nothing else. Shakespeare said, ‘To thine own self be true’. I don’t know what the @*$% he meant by that, but just don’t quit on yourself. It’s worth it. The juice is worth the squeeze. I assure you."

–Forrest Griffin
Former Mixed Martial Artist Light Heavy Weight UFC Champion

Four foods that fight cancer . . .

It's National Breast Cancer Awareness month, and there are plenty of ways to raise awareness and contribute to research, from fund-raising walks to pink products. But you can also start fighting cancer right in your kitchen! I'd invite you to add these four cancer-fighting eats to your regular regimen (and cut back on the last one) this month. Then check out the Women's Cancer Handbook for more ways to keep cancer at bay.



Four foods that fight cancer . . .

Skim Milk: Have two servings of nonfat or lowfat dairy daily. Calcium may bind to potential cancer-causing acids in the colon and stunt cancer growth by reducing cell multiplication in the colon lining.

Garlic: Cook up a storm with this pungent aromatic! Cloves contain allyl sulfide, a compound that has been shown to prevent the formation and growth of colon tumors. Add diced garlic to salsa and sauces.

Carrots: Fill your produce drawer with colorful peppers, carrots and tomatoes. Yellow, orange and red foods contain antioxidants called carotenoids, which protect your cells against free radical damage.

Oatmeal: Really, any high-fiber food will do. These eats increase the amount of waste and the speed with which it moves through the colon, possibly reducing the lining's contact with carcinogens, Dr. Willett says. Go for whole grains, beans and veggies.

And one to cut back on . . .

Red and processed meats: Fear not, steak lovers. You can have two 8-ounce servings of lean, unprocessed red meat a week. But try to stick to that amount. Red meat's heme iron can make cells grow and multiply faster, while processed meats have cancer-causing nitrates.

by... Erin Hobday

Scott York's latest video, "Kick Mo's Butt #7!" (Austin Fit Magazine)

Today

It doesn't matter that you didn't have time to workout yesterday.

It doesn't matter that you didn't eat correctly yesterday.

All that matters is what you're doing TODAY!

Small But Mighty (and no excuses)

Click here to read full story...http://fittoboom.msnbc.msn.com/?source=msn&gt1=25054#/home/article/16/Article_Yoko_Config

The Greatest

"Champions aren’t made in gyms. Champions are made from something they have deep inside them – a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." – Muhammad Ali

FullForceFitness $97 Sale - October Only!

We're having an October Sale at FullForceFitness!

We only offer these kinds of prices ONCE a year! That time has come.

1 Session (4 weeks) is normally $175.

Get it now for only $97! That's $78 off the regular price!


Go here to register for 5:45am class

Go here to register for 6:30am class

Our popular FullForceFitness Punch Card is on sale for $125 (regularly $175)

Go here to register for the Punch Card.

Save even more and lock in the lowest price ever on the 3 month registration!


Regular price is $375.

Get it during the month of October for $250!

Go here to register for 3 months. You can attend either the 5:45am or 6:30am class.

Now is the time to be thinking about your health and fitness goals for 2010.

Here's an offer that's will make the decision process EASY.

During the month of October, we're offering 1 YEAR of our boot camps for $750!

The normal yearly price is $1100 for veterans and over $1600 for new members!

Go here to register for 1 year.

note - you can begin the 1 year right away. We average 9 - 10 Four week sessions during the year.

contact Scott at scott@fullforcefitness.net or call 512.233.0756 with any questions!

All sales end October 31st!

All sales are open to veterans or new registrations.

Is It OK To Coast Through The Holidays?

Is It OK To Coast Through The Holidays?


A guy I know just lost 16lbs.

He went from 205lbs to 189lbs in 12 weeks (the goal was 190lbs).

He worked out (boot camp, strength training, walking, running), he ate 200 grams
minimum of protein a day, around 150 grams of carbs a day and lowered his unhealthy
fat intake.

His total calorie intake was around 2000 calories a day.

Each Friday (cheat day) he stuffed his face with doughnuts, pizza, Carl's Jr., and
anything else within hands grasp.


But only for 1 meal - not all day.

Each day was easier than the last - especially after cheat day during this 12 week
period.

Energy, stamina and strength increased.

(Vitally important when chasing 3 young boys around the house 4 days a week).
Sleep quality was better.

Mindset was better, clearer.

His goal was to get himself in shape for the beaches of Cancun, Mexico.

What an amazing 12 weeks it was.

Looking back, yes, there were struggles.

Yes, there were times when he would have rather done something else (emotions trying
to take over).

But he stuck with it and reached the finish line...


And now that I'm back...

I mean now that HE's back from vacation, the question is:

NOW WHAT?

We're approaching the Holiday Season.

Halloween.

Thanksgiving.

Christmas.

Football...oh wait, that's not a Holiday.

Or is it?


There's temptation to sit around, eat and slack off (emotions trying to take over
again).

There's the temptation to wait until after the Holidays.

Anyway, after thinking about it he's decided that although the goal has been reached,
the week in Cancun is gone, he's not going to stop working out or eating correctly.

He's not going to just sit down and forget about everything.

Because now there's the honor of greeting a new challenge.

The challenge of balancing the fun, temptations (food) and enjoyment of the upcoming
Holidays while sustaining a rewarding fitness lifestyle.

And coming out on the other side of the Holidays with great memories, full of energy
while still having my waistline under control!

Now, through the Holidays, it's more about the INSIDE than the outside.

Because to take on another transformation back to back would be a mistake.


Why?

Because the quest for constant improvement zaps your motivation and drains you physically
and mentally.


Eventually, overcome by fatigue, you can no longer continue.

So now it's about focusing on the healthy benefits of exercise.

* More energy
* Better metabolism
* Less stress
* Clothes fitting better
* Better sleep quality
* Stronger mindset


Going through intense back to back transformations with no pause for recovery is
the equivalent of an athlete enduring back to back seasons without a break.

It's simply too much.


Your body will start working against you.

And if someone tells you differently it's because they did not push themselves to
their limits but instead switched to simply maintenance levels.

Now, it's about drawing strength from my fellow FullForceFitness boot campers who
have their own reasons for working out.


They do it because they are motivated to do it.

They've passed the point where getting strong and fit is just something that they
attempt - it has become who they are.

These types are the ones whose zeal for life grows with each passing year.

They are truly transformed - from the inside out.

Scott York - 16 lbs lighter (Sept 09)

Does Your Behavior Match Your Goals?

If you have health and fitness goals, look at them closely.

• Do you want to lose 10 pounds?

• Do you want to build better health?

• Do you want to have a stronger heart?

• Do you want to have less stress during the upcoming busy Fall season?

Next, look at your behavior.

Does your behavior match your goals?

If you want to lose 10 pounds are you tracking your diet?

Do you know how many calories you ate yesterday, the day before that and the day before that?

So the 64, 000 thousand dollar question becomes, does your behavior match your goals?

If yes, congratulations, you are well on your way to reaching your goals.

If no, then you either have to change your behaviors or change your goals.

If, for instance, you are trying to lose those 10 pounds that just won’t go away but you are only willing to change your diet to only things that are really easy to eat and taste good to you, then

“Houston, we have a problem.”

It’s one thing to have a goal but it’s quite another to line up your behaviors so that you reach that goal.

Is it tough to do?

Sometimes.

Is it worth it in the end?

Every time!

Here’s a personal example.

In January of this year, I weighed 208lbs.

As of today, August 2009, I weigh 195lbs.

I’ve done this by tracking my calories using a fantastic free tool called ‘Lose It!” available for the iphone .

It takes about 30 seconds to log each meal and I know exactly how many calories I can eat to reach my goal.

Some days, I work out twice a day – once with my boot camp class and then again with my training partner at the gym.

My goal is 190lbs by September 26th 2009.

I have about 5 weeks to get there.

That’s plenty of time to do it in a safe and healthy way.

And there are 3 words to which all of this really boils down to.

They are:

• Should

• Could

• Must

As Dan John talks about in his book, “Never Let Go”, “There’s certainly a value to each level, but success in life and lifting only occurs during the “must phase” of goal-setting.“

“I should lose 10 pounds”

“I should eat healthier”

“I should workout more”

This approach is worthless.

The person accepts the issue but then lets the problem slide by him as he reaches for the TV remote and the bag of chips.

The “could phase” is the beginning to the path of success.

“You know, I could lose 10 pounds and I could do the low carb thing.”

“You know, I could keep an eye on my diet a little more and include more healthy foods.”

“You know, I could workout in the morning before work and have my husband watch the kids.”

Knowledge is power in the could phase.

You know what to do but just don’t seem to find the power to do it.

So enter the “must phase”.

And you know what?

Not one thing in this article matters at all because to be truly great at accomplishing your health and fitness goals, you’ve got to make your goals MUSTS.

“I must go to bed by a certain time at night in order to get up at 5am to kick some tail at my boot camp class tomorrow!”

“I must pack my lunch each day with high quality protein, low glycemic carbs and one or two fresh fruits in order to fuel my body properly”

“I must understand that there will be days that I want to eat the entire display at Krispy Kreme doughnuts but I know that that thought will pass”

“I must not focus on being hungry because I just ate a healthy 500 calorie meal so my body has everything it needs to operate at its highest level.

Those thoughts that I am having are pure emotional triggers.

And they will pass.

In fact they will all but disappear as I start looking forward to eating healthy and as a result feeling better!”

100 Year Old Tennis Player (never too old)

Local Fitness Expert Reveals Ten Super Simple Summer Weight Loss Tips

Press Release: Local Fitness Expert Reveals Ten Super Simple Summer Weight Loss Tips

Slip Into Your Bathing Suit Again Is Easy As 1-2-

Cedar Park, Texas – June 12, 2009 – Local fitness expert Scott York has helped more people fit into their bathing suits again than he can remember. And he insists it is much easier to lose weight fast than people may believe.

“Seriously, if people would just follow these three quick weight loss tips they would be well on their way to fitting into their bathing suit this Summer, “ York emphasized. The fat loss expert believes he can help most anyone who wants to lose weight fast.

“I want people everywhere to realize just how simple weight loss can be, “ York added. “They can start with these three tips and they will be well on their way.”

Bathing Suit Season Tip #1:

Avoid soft drinks, juices and other drinks loaded with sugar. These types of drinks are very high in calories. A twelve ounce soda can contain 150 calories of almost all sugar.

Bathing Suit Season Tip #2:

Eat 5-10 servings of fruits and vegetables each day. This will help most people meet their micronutrient needs for the day. And since they are a good source of fiber, they will help people curb their appetite and control hunger.

Bathing Suit Season Tip #3: Record what you eat and drink. York uses a free application for his iphone called “Lose It!”. People will be amazed at how much they really consume over the course of a day without really realizing it. Keeping track of food intake is critical to success because it gives people the true picture of what they are eating (and how much) each day.

Scott York is the owner of FullForceFitness Boot Camp and has been a fitness professional for over 24 years. York is available for interviews or to discuss other story ideas related to weight loss and fitness. He can be reached at 512-913-6344 or via email at Scott@fullforcefitness.net For even more information please visit www.fullforcefitness.net

The 5 Biggest Obstacles for Busy Moms

Scott York is a local Cedar Park, Texas fitness boot camp owner. Today he reveals the 5 obstacles a busy mom faces in her eternal quest for a better body.

 

FullForceFitness Session 41 starts on Monday, May 25th.  Click here to register!

I have had the pleasure of personally working with hundreds of busy moms over the course of my fitness career.

Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.

Unfortunately, many mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders.

Multi-Task Much?

In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body and better health they so desperately are seeking. Here they are, in no particular order:

Obstacle#1- Too Many Missed Meals- Especially Breakfast!

Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.

 

Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to a series of events that can deprive your body of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.

Look- there’s always room for break fast if we just make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.

An example would be 3/4 cup dry oatmeal, 1 tablespoon ground flax seeds, 2 scoops vanilla muscle milk protein powder and 1/4 cup raisins.

Mix water in the tupperware container and your are set!

This meal provides approximately 500 calories and 30 grams of protein.

Obstacle#2- Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!

Schedule your workouts and stick to them like they are a family obligation!

If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the early afternoon, but that just doesn't work for me right now so it’s best for me to get my workout done first thing in the morning. This way the stresses of the day never get in the way of my fitness.

In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day

I can’t tell you how many times I have had a Mom who as “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.

Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!

Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!

I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.

Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!

My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”

If NO- put it down and go thumb through a fitness magazine, book, or watch a quick music video to distract yourself.

Obstacle#4- Too Much Cardio While Pushing a Stroller

Interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.

Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?

Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t trust my clumsy-self doing intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.

Obstacle#5- Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!

A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!

So I say “zip it” to all of those who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.”

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the BS that wine is an integral part of a healthy diet.

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I understand that. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.

 

P.S. Session 41 starts on Monday, May 25th.  Register at www.fullforcefitness.net

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"I Stuck With My Diet" (For Stay At Home Moms & Dads)

I'm lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself "I'm sticking with my diet".

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.

Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn't find the oragel.

But I stuck with my diet.

I'm behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.

No matter what, I'm sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- "I'm sticking with my diet!"

30 days from now your friends and family will ask you what you've been doing to get so lean.

To which you will say -

"I stuck with my diet!"

Follow These 4 FullForce Fitness Tips To Get Firm and Tight!

I want to share four quick tips with you today that, when you boil it all down, sum up what all of us need to know to get lean and stay lean for life.

It's simple and it works!

TOP 2 EXERCISE TIPS

* Obliterate Fat Using A Total Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week. Alternate between 50 seconds of work and 10 seconds of rest using exercises like squats, pushups, lunges, rows and planks for core. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* Discover the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 FOOD TIPS

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your stomach both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it.

Scott

www.fullforcefitness.net

PS- Read about one of my best friends, Dr Joe Vitale, and me in the latest issue of Austin Fit Magazine (http://www.austinfitmagazine.com/). There’s also my new video project called “Kick Mo’s Butt” in this issue.

Find the free magazine all around the Austin area…

PPS – Some random pics from days gone by…

View Full Album

"Start Telling Yourself You Have 100% Control Over Your Level Of Fitness"

"Fat people believe that diets don't work...FIT people believe that people don't work.




Americans have been programmed to believe diets don’t work because of the inability of the average person to stick to them, and their unwillingness to take responsibility for their own failure.


Make no mistake: many diets work very well. Because an individual lacks the mental toughness to stick to a diet doesn’t make the diet any less effective. Fat people have a difficult time accepting responsibility for their own behavior, so they blame their diet. That’s no different than a college graduate begging for money on the street and then blaming the school for his failure to succeed.


This delusional thinking is a hallmark of the middle-class mindset. World-class thinkers know the real problem lies in the thoughts, beliefs and philosophies of the individual. They know diets work, but people often don’t.


Exacerbating the delusion of the masses are the weight loss companies telling people getting fat isn’t their fault. Of course, this makes fat people feel comfortable with their failures, and comfort is the most important thing to the middle-class consciousness.


So in addition to unhealthy foods, they begin ingesting pre-packaged meals and magical pills that promise to turn them into the next supermodel. To add insult to injury, these diet companies have the audacity to brainwash the masses into believing losing and maintaining their weight will be easy and effortless.


Fortunately for these companies and unfortunately for their customers, fat people want to believe this so badly they lie to themselves. Human history is filled with examples of the masses willingly deceiving themselves into believing things that aren’t true for the sake of psychological comfort.


They lack the mental and emotional toughness to cope with objective reality. All this self- deception eventually leaves the person frustrated, unhappy and fatter than ever. At the same time this preventable tragedy is occurring, fit people are taking advantage of brilliant diets and getting superior results." - Die Fat Book, Steve Siebold, CSP, CPCS

Scott
www.fullforcefitness.net

FullForceFitness No Diet Bootcamp Nutrition

Cedar Park, Texas Personal Trainer Reveals the Top 5 Diet Tips For Those In A Hurry To Get In Shape

Scott York is a local Cedar Park, Texas fitness expert. Today he shares the top 5 diet tips for those of you who are in a hurry to get in shape for Spring and Summer.


I have worked with a lot of people and one of the most important components in getting my clients the best results around is by piggybacking on some sort of deadline.

There is no better example of this than with a new bride to be, someone preparing for a cruise or a sun drenched beach vacation. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.

It’s the same for a guy who’s getting ready for Spring Break at the beach or a couple preparing for a vacation on a cruise ship.


All of these individuals still need a dietary blueprint in order to get the job done. After all nutrition is 80-90+% of building a leaner, sexier physique. The following dietary guidelines have produced both body and life-changing results for many, many clients around the world (I have a Cedar Park, Texas fitness boot camp and I train clients using cutting edge technology online).


Typical results are losses of 2-3 pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- the focus must be on improving overall health, body composition, and performance, NOT weight loss!


The Fit Body Mentality:

EAT to Elevate Metabolism and Lose Fat (NOT Weight)

Tip#1- Stay Hydrated:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. A dehydrated organism cannot effectively lose body fat! Fat burning is a dehydrating process and water helps the body along the way.

- Drink 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.

- Consume at least 3 servings of antioxidant-rich green tea per day to boost your immune system and accelerate recovery from exercise.

Tip#2- Eat Early and Eat Often:

- Eat immediately upon waking (unless you workout first thing in the morning – in that case eat or have a protein drink right after the workout) and then again every 2-4 hours after that for a total of 6-8 feedings per day.


This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off- signals that will slow fat loss to a snail’s pace.


- The dietary breakdown is 3 total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions. Snacks are typically half the caloric value of meals.

Tip#3- Focus on the Essentials:

- Consume a wide range of organic lean high quality proteins at each feeding. A great rule of thumb is to consume at least a fist-sized portion. Protein is not only the only macronutrient responsible for building and repairing that lean, sexy muscle tone but it also allows your body to best starve its ugly, unwanted fat stores.


In addition, the sheer consumption of protein elevates metabolism and burns calories through the thermic effect of feeding since protein is more than twice as energy costly for your body to digest than fat or carbs.


- Consume a wide range of natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.

- Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.



Sample One-Day Menu

Breakfast- 6am Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- 9 am Mixed Raw Nuts and Fruit/Veggies of Choice

Lunch- Noon Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- 3 pm Full-Fat Cheese and Fruit/Veggies of Choice

Dinner- 6 pm Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- 8 pm Wonder Bowl:
Mix of Full-Fat Cottage Cheese, Protein Powder, Flax Meal, and Raw Nut Butter

Tip#4- You NEED These 2 Supplements:

- Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggle to get at least 8-12 servings of fruits and veggies per day.


- Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Tip#5- Think Fiber First When It Comes To Carbs:

- It is critical to focus on carbohydrate quality first AND then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving.

In terms of quantity, we have found most females achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.


- Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your quest to get into that dress:

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.


Step#2- Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.


Step#3- Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.


Step#4- Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel.


Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.


Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).


Well, those are my top 5 diet tips to help you look your best on the biggest day of your life, Spring Break or a get away vacation at the beach. When it comes to nutrition, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible via losing inches in all the right places.