Drive

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

–Vince Lombardi

Mindful vs Mindless Holiday Eating

I like to eat just like the next person.

Especially during the Holidays.

There's food all around, Holiday movies to watch, football games to get lost in, long lost relatives to visit with and children to make cookies with.

But...

The excess calories add up fast, don't they?

It's called "mindless eating".

So here are 3 tips to help you keep your weight in check during the "most wonderful time of the year"!

1) Stick to a schedule.

If you overeat the evening before, don't say to yourself that you'll fast all day to make up for it.

It probably won't work.

You'll just find a reason to do the same thing again in the evening when the food and drink start appearing.

So stick to a schedule.

Eat a light breakfast (I have slow digesting oats, flax seed, irish oats mixed together).

2 - 3 hours later eat some protein (I have egg whites with a couple of egg yolks).

2-3 hours later eat your next meal (and repeat until 8pm or so).

2) Drink lots of water.

You've probably heard this one before and it's true.

Set out a big container of water and try to drink all of it throughout the day until it's empty.

I use a 1 gallon container.

note - don't drink too much liquid during your meals so you don't interfere with the digestive process.

3) Exercise

Do something. Play with the kids. Take a walk before breakfast. Go to the gym and run on the treadmill.

Go to boot camp class.

Do "every minute on the minute" (workout you can do at home).



By following these 3 tips, you'll feel great throughout the Holidays while you enjoy eating a little more than you normally might.

A fitness lifestyle is not about refraining from food and drink.

It's about making smart decisions, having a plan, acting on those plans and feeling great!

FullForceFitness has morphed into a blend of strength, cardio and mma style workouts.

The average participant shows up on time, ready to go, doesn't complain and knows that a war of wills is going to take place for about 45 minutes each training day.

There's just no other way.

Simple.

Effective.

Addicting.

FullForceFitness

Discipline

"Self-respect is the fruit of discipline; and the sense of dignity grows with the ability to say no to oneself."
-- Abraham Joshua Heschel,

Faith and Belief

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

– Gail Devers

When I'm 64

Below is a video of my great friend and former Boss, Frank Capallupo.

He's 64 and just won a major natural body building competition in Reno, Nevada.

Inspirational!

Thoughts For The Week

You have to expect things of yourself before you can do them. -Michael Jordan

----

The main thing is to care. Care very hard, even if it is only a game you are playing. Billie Jean King

The Hercules Cookbook

Best selling author Joe Vitale and George Helmer 
have written a new book on Steve Reeves called 
"The Hercules Cookbook". Limited to the first 250 
books, each will be numbered and signed by Joe and 
George for only $29.95. This would make a great 
gift for the holiday season!

 This book has great stories from people who knew 
Steve best, great color photos, information on how 
he became an expert on nutrition, and what he ate 
during his years in bodybuilding, starring in 
films, and on his ranch.

George has had this information for many years and 
now wants to share it with you. The book is called 
the "Steve Reeves Hercules Cookbook!"  But, 
remember, it's much more that!  The book measures 
8' x 10' inches and has 108 pages of great 
information and color photos.

They are now taking orders and will not charge 
your credit card until we ship your book. The 
books are due to ship on December 11, 2010.

Order through http://www.stevereeves.com  or call 
George at 949-285.6345 for any additional 
questions or to place your order.

Thank you,
Steve Reeves International Inc.

sublurban

Save money on daily deals in YOUR suburb in Cedar Park, Round Rock and Leander, Texas.


Save on food, events, parks, activities, movies, shows, sports, health related and much more!


Enter your email address at www.sublurban.com to get SAVINGS!

Muscle UP

FullForceFitness Michael Ferguson (wearing the FullForceFitness Black Shirt) working the "muscle up" on the rings this morning at FullForceFitness.

We did tire flips, plank in/outs, ring climbers, DB get ups, the burn machine and a lot of other stuff you'll never do at the big box gyms!

Join us!

2nd Place? Not A Chance...

Is 2nd place good enough for you?

Where I Need To Be

"I seldom end up where I wanted to go, but almost always end up where I need to be." –Douglas Adams

Painful Back Conditions

Nearly all people who develop painful back conditions have movement flaws. Perhaps the most common is to move the spine when it is under load. Repeated compression of the spine while it is bending almost guarantees eventual disc bulges. The spine can withstand high loads if it is postured close to its neutral curvature.

–Dr. Stuart McGill, professor of spine biomechanics at University of Waterloo

 

 

How to Kill A Personal Trainer

Habit of Making Excuses

  

"Ninety-nine percent of the failures come from people who have the habit of making excuses."– George Washington Carver

Challenging Changes

"I have made a few changes along the way with your new proposed (Consistency) Challenge. 

Wed, Sat, Sun jog take the long jog route - had been going on a jog but a shorter distance. During the week - cut back on Starbucks and portion sizes. Can't always get in more workout time but FOOD is reason why... I need to work so hard. 

So every contribution, no matter how small, is a step in the right direction. :-)"

KJ/Cedar Park

Motivation

Instead of motivation, look for inspiration. Inspiration comes from the same word as spirit. When you are inspired, the spirit moves you.

New! FullForceFitness Challenge Announced!

For the month of October 2010 we are doing a “consistency” challenge!

The challenge is to do SOMETHING fitness related each day of the month.
For example: Come to boot camp class or Do 30 minutes of cardio (walking, jogging, bike riding, workout DVD, etc) or Eat healthy for a full day (no sugar or junk) or get a massage or do a yoga class or 15 minutes of ab/core or raquet ball, tennis, basketball, etc or 15 minutes of stretching etc.

I like this challenge a lot because it forces us to establish CONSISTENCY DURING A POTENTIALLY DANGEROUS MONTH (Oct is CANDY month)!

I will be posting my daily activities and I invite you to do the same.
This is a very powerful step (posting) and it only takes a few minutes.
Plus it keeps the goal and the forefront - know what I mean?

You do not need to be a FullForceFitness member to participate!

Join by posting your daily activities on the FullForceFitness Facebook page.
http://www.facebook.com/people/Scott-York/1063174513#!/group.php?gid=55496044705&ref=ts

Lots Of Diets

Nothing takes the place of hard work for lasting results - how many of these diets have u tried? http://www.everydiet.org

Pick A Fight

It's early and still dark.

I'm running 1 mile as fast as I can.

The only sounds  I hear are my labored breathing and the steady rhythm of my asics gels flying across the pavement.

I fight the urge to slow down.

I check my stopwatch.

I AM slowing down.

So I pick up the pace.

I'm about to pick a fight with myself.

And I already know who the winner will be.

There are 2 voices in this fight.

One of the voices seductively whispers :

"Walk, take a breather, no one will know."

The other voice fights back with:

"You can do this, Scott, you've been training for this, keep going."

"You need to save your energy for your 2 year old - you're going to need it today."

"I'm going to win this one."

And so it goes...

This is a typical battle that I engage in when I run.

I don't think of myself as a runner.

Running, for me, can be uncomfortable and foreign.

I'm more comfortable squatting, benching and curling.

But, you have to feel comfortable feeling uncomfortable if you're going to progress physically and mentally.

Of course, that's a tough price to pay these days in an immediate gratification society filled with progress killing excuses.

But deep down, we all know.

Don't we?

“When the fight begins within
himself, a man's worth something.”
- Robert Browning, 1855

"How much can you know about yourself if you've never been in a fight?"  ~Fight Club movie

Session 56 starts Monday, August 30th!

The great thing in the world is not so much where we stand, as in what direction we are moving.

– Oliver Wendell Holmes

Here's What You Get (and do I follow my own advice)? via @constantcontact

Here's What You Get (and do I follow my own advice)? via @constantcontact

"How To Live Longer With Running"

Great post about the benefits of running.

I have not always enjoyed running but as I stick with it, it definitely gets easier...


Here's the article:  http://www.howtolivealongerlife.com/2009/11/how-to-live-longer-with-running.html

FullForceFitness Reviewed

"I am not sure where to start with other THANK YOU SCOTT for your program.

Before I get started talking about the program I am going to tell you my view of Scott York (http://twitter.com/ScottYork).

He's very friendly and you can tell he is doing this for the people and his own enjoyment and not the money.

To me this is a priceless trait and it just makes the camp fun.

He works to push you through the workouts and also to educate you on proper nutrition on your road to becoming fit. He also very giving, I once asked if he wouldn’t mind coming to talk to my fellow co-worker about fitness and he did not think twice before accepting the chance to come talk to them.

Overall Scott has a very calming and positive presence that when around you just want to push yourself to the best that you can. What more can you ask for from a coach.

About the camp (www.FullForceFitness.net) I have been attending this camp for two months now and about to go into my third and it is completely amazing.

I was not sure what to expect at first as I had never done any type of group training, so I entered with an open mind and ready body. I took it easy trying to learn things at first and everything we were doing was simple to pickup yet challenging as a workout.

Here are a few things I have gained from the camp:

• Suffering in a group is truly easier than doing it alone. I have worked worked out with partners before, I have used a personal trainer, and even now workout alone regularly. But when I am training with my group, they push me harder than I can ever do myself and I also am able to push them also.
• Beating things is a good thing. The class has a lot of MMA style training. Regularly we use focus mitts, heavy bags, and dummies to punch, elbow, kick, and knee. To me there is no better way to relieve stress than getting to punch and kick things, oh, it is a good workout also.
• Keep it Simple and create your own intensity. Most of the workouts that we do are not complex nor use complex machines/equipment, but they are planned out in a method to get the most out of your complete body. There are very few days that I not completely drenched in sweat after 45 minute workout.

A few of my own lessons learned in class.

• One of the first classes a 15+ foot rope climb was part of the workout. I had never climbed a rope, at least in my adult life, I am just getting where I can do a few pull-ups unassisted. Well Scott asked, “you think you can get to the top” and I was not sure and said I would give it a try. In the back of my head I was thinking there is no way, but as I was put into a small team and assigned the task of climbing, I pushed and to the top like a monkey in a tree without problem. I was able to push that negative thought out and complete it for my team and not just me.
• We are pushed to complete a challenge and one of them is a 12 min mile. I have been working out pretty solid for about a year now and on a treadmill I can push a 10-11 minute mile with a good pace but it is not solid running. With that I was thinking ok this should not be too hard I can do this within 12 (thinking it would be 10-11 minute time). Well I got started and pushed and was able to not only run the entire thing, but do it in around 8:50.
• The next challenge put in front of us was a monthly challenge: 1/3mile run, 5 double unders, 5 clapping pushups, 5 burpies, 5 squat jumps. Well the first time I did this it took me 4:19 to complete. Well through the training and learning to push myself I was recently able to set my new PR at 2:53.

So in conclusion, I would highly recommend Scott’s Full Force Fitness Camp to anyone (beginner to advanced).

For me, the camp has assisted me in learning new ways to do my workouts that I can take anywhere.

But the most important thing that I have gained from this camp is that I have a lot more in me that I know and I can dig deep and push a little harder when the time is tough and overcome the want to take it easy or quit.


This camp will not only assist you with your physical fitness but also your mental fitness. You will be pushed and learn to push yourself to new levels you didn’t know you could go to." - Michael F/Austin, TX

Expectations

"Don’t lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality."

– Ralph Marsto

Did You Know?

Success Is The Doing

    Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be. - Zig Ziglar

FullForceFitness MMA Boot Camp Is A KNOCKOUT!

Find out why here...

Session 54 Day 5

Today's workout:

Teams of 4
On my go:
Run 1/3 mile
5 Double Unders (or 15 regular Jump Rope)
5 Burpees
5 Clapping Pushups
5 Squat Jumps

Then:
50 reps each person of:
Lateral Box Jumps
Ring Rows
Burpees
Jackknife with Medicine Ball
Medicine Ball Slam

Then:
Flip Heavy Tractor Tire 20 yards to earn 1 point for your team (10 minutes)
No more than 2 people allowed to flip their teams tire at a time (others do Jumping Jacks until they switch - 30 seconds or so)

Team "Brian" takes it today!

Success

"Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be."

–Zig Ziglar

Austin Mayors Fitness Council Video

Lou Earle, Publisher of Austin Fit Magazine, and Paul Carrozza, Owner of RunTex, talk about how important it is to have goals with regard to fitness, Austin's desire to become the fittest city by 2010, how local companies can improve moral, productivity, reduce absenteeism, and more by encouraging a healthy and fit workplace in this interview conducted by Jen Ohlson.  Video by Scott York.


AMFC Lou and Paul from scott york on Vimeo.

Lou Earle and Paul Carrozza at RunTex Austin, Texas

Persistence

Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race.

– Calvin Coolidge

What Matters...

"What you do is what matters, not what you think or say or plan."

–  by Jason Fried, David Heinemeier Hansson

Richer Life

"Human beings have an innate inner drive to be autonomous, self-determined, and connected to one another. And when that drive is liberated, people achieve more and live richer lives."

–Daniel H. Pin

Do What It Takes

  

"If you're interested, you will do what is convenient; if you're committed, you'll do what it takes" – Assaraf

Intensity Is Relative

If you are signing up for a "Boot Camp" style fitness program this Summer, here are some points to remember:

• If you haven't exercised in a while, use 75% of intensity for the first 2 weeks.  If not, you run the risk of overdoing it, getting sore, getting injured and then quitting all together.  It's easy to get caught up in the energetic, upbeat boot camp environment and overdo it.  Don't.  Ease into it.
• Progression.  This is essential to making improvements in both your fitness abilities (improved heart rate, etc) as well as cosmetic changes (increased lean tissue, decreased body fat).  The body adapts quickly.  You must increase your intensity (do more reps in less time, run faster, rest less, increase resistance, etc) in order to progress. 
• Variation.  Every boot camp workout is different from the last.  Variety keeps us fresh, interested and keeps our muscles confused (so that we don't adapt quickly).  Just as the workouts are varied, make sure to vary your intensity.  When you're "feeling it" - give it 100%.  When you're not, give it 90%.  Tip - even when you do not feel like getting out of bed for an early morning boot camp workout, DO IT ANYWAY.  If by the time you begin the workout and you're still not feeling it, use less intensity.  Work on your form, focus on your breathing.  
• Consistency.  In order to maximize results, you must be consistent.  You cannot expect to get results by showing up to boot camp once a week.  It's just not going to happen.  The body is meant to be exercised, to be pushed (safely), to be challenged (mentally and physically).  Embrace this process and incredible results will follow.
• Nutrition.  I'm convinced that nutrition is 80% of boot camp success.  Aim for 1 gram of protein per pound of body weight.  Less on days that you do not workout.  Reduce sugar, reduce alcohol.  Eat green leafy vegetables and less starchy carbs.  Eat healthy fats (omegas).  Stay away from processed foods.  And have 1 cheat day per week where you eat whatever you've been craving.  Drink lots of water.  

FullForceFitness Session 53 starts on June 7th.  If you have registered for this session or for a later one, use the tips above to get the most out of your boot camp experience!

P.S. 

"Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue, you will change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further." - Anon

Sold Out

May Your Trails Be Crooked...

"May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds"

–Edward Abbey

Food Combining

I'm always tweaking my diet.

As I grow older, my body changes, my energy requirements change, and as I observe the effect that certain foods have on my body, I tweak things.

For instance, I never use dairy products - except on occasional cheat days.

They make me bloated.

I feel horrible after eating that Friday night ice cream (cheat day).

Why do I do it, then?

For mental piece of mind.  And because it tastes good.

But I don't enjoy the bloat that I usually get following that cheat meal.

I get tired.

I lose energy.

But I get the ice cream desire out of my system for a week or 2 and get back on track with my nutrition the next day.

Lately, I've been studying "food combining".

This is nothing new...it's been around a lo-o-o-o-o-ng time and it makes perfect sense.

Here's an excerpt from the book, "Atomic Fitness".

"In order to avoid the unpleasant discomforts of eating the wrong food combinations, it is important to adhere to the principles of combining foods properly.

There are sound physiological reasons for eating foods in compatible combinations.  Some foods will cause digestive distress if mixed together in the digestive system.

The principles of food combining are dictated by digestive chemistry.

Different foods require different mediums for digestion.  Starch foods, for example, require an alkaline environment for digestion, which is initially supplied in the mouth by the enzyme ptyalin.

Protein, on the other hand, requires an acidic medium, such as hydrochloric acid, for proper digestion.

As anyone with a basic knowledge of chemistry can tell you, acids and alkalis neutralize each other.

If you eat a starch with a protein, digestion will be impaired, if not completely arrested.

The food then remains undigested and can cause various digestive problems by becoming a breeding ground for bacteria, which ferment and decompose the food, resulting in a toxic byproduct (yuck).

  To further illustrate this principle, take the All - American hamburger.  The bun is a carbohydrate and the meat is a protein.

You consume them together, and they enter the stomach simultaneously.  Enzymes turn the food into fluids, and the stomach becomes a holding tank.

At this point, it is decided which food will be digested.

The body, in a desperate attempt digest this combination, will leave some undigested food to rot in your stomach, causing bloating, gas, and a swollen lower abdominal region (yuck).

The common complaint, particularly among women, is that no matter how much fat that they lose, their stomach is still in a bloated state, causing discomfort and looking unfashionable.

This is because they have created a constant state of irritable bowel syndrome in their lower tract due to inefficient eating habits.

No amount of exercise will ever flatten a bloated stomach.

The reason is that the internal pressure pushing out from the stomach is greater than the strength of even the strongest abdominal muscles.

In order to avoid this unpleasant condition, it is important to adhere to the following rules of proper food combining:

1) Eat acids (fruits) and starches (pasta, rice, potatoes) separately.  Acids neutralize the alkaline environment required for the digestion of starch and result in fermentation and indigestion.

2) Eat proteins and carbohydrates at separate meals.  Proteins require an acidic environment for digestion.

3) Do not eat more than one type of protein per meal.

4) Eat proteins and acidic foods at separate meals.  Acidic foods inhibit the secretion of the digestive acids required for protein digestion.  Undigested protein putrefies in bacterial decomposition and produces some potent poisons.

5) Eat fats and proteins at separate meals.  Fats slow down the digestive process.  Some foods, especially nuts with over 50 percent fat, require hours for complete digestion.

6) Eat sugars (fruits) and proteins at separate meals.

7) Eat sugars (fruits) and starchy foods at separate meals.  Fruits require no digestion in the stomach and are held up if they are eaten with foods requiring digestion.

8) Eat melons alone.  They combine with almost no other food.

9) Skip the deserts.  They lie heavy in the stomach, require no digestion, and simply ferment (yuck)."

There is a ton of research on this subject.

I am experimenting with food combining because I want to see if digestion improves following this way of eating.

My gut (no pun intended) tells me that I will have improved digestion, more energy and better overall health as a result of properly combining my foods.

My only concern is practicality.

How practical is this to follow?

Of course, if I still keep my Friday cheat day (always will) and the book "Atomic Fitness" recommends it, then maybe it becomes more practical.

The other concern I have is getting enough protein.

I'll have to do more research in this area because I know that my body responds best with a 1 gram of protein to 1 pound of bodyweight ratio.

Bottom line:  If you feel lethargic, if you aren't getting the results that you're after, if you get bloated/indigestion after eating,  you may want to look more into combining your foods.

source:  "Atomic Fitness" - by Steve Michalik, Mr USA/Mr America/Mr Universe
Basic Health Publications

"Punch It Out and Lose Inches Fast!"

"Add boxing to your cardio routine.  When you throw punches with weights or at a fast pace, you're working  your core in a way that that helps to flatten  your midsection.

You must engage your core to throw punches, and twisting your torso works all of the ab muscles.

Boxing also gives you a cardio workout that burns extra calories." - Michael Olajide Jr., Aerospace High Performance Center in NYC.

I can attest to this.

We've added MMA gloves to our toolbox and I have a new respect for boxing style workouts.

We mix it up and use boxing (focus mitts, heavy bag), strength training, sprinting, jogging, bodyweight exercises and more to create the "Perfect Workout".

It's a blend of strength, agility, cardio - it's fast and furious - it's never the same.

We've got 2 spots left for Session 53 which starts on June 7th!

Register at www.fullforcefitness.net or call Scott at 512.233.0756

note - you will need mma opened fingered gloves.  Cost is around $18 - $20.  See pic below as an example.

FullForceFitness 30 Day Lean Up Challenge nutrition review

I was just reviewing a couple of boot camp clients nutrition logs.

We're having a 30 day lean up challenge this month - there's $200 up for grabs so nutrition is very  important.

The upside is that these clients have established great consistency for the most part.

They're not skipping meals, drink lots of water and making healthy choices.

The area that needs improvement will make me sound like a broken record.

They need to bump up their protein intake.


They are not eating enough protein.

And one of them is not eating enough calories, period.

Less than 1000 each day.

That is not going to give you the energy that you need to power through our workouts or through your day.

It's not going to provide your body with the right building blocks (protein) to build lean tissue (muscle).

I told them to shoot for 1 gram of protein per pound of body weight.


I told them to eat around 150 grams of carbs a day - less on days that they don't work out.

I told them to eat the majority of their carbs in the morning and early afternoon.

I told them to shut off their carbs after 6pm - the body is more primed to store the carbs as bodyfat.

And that's basically it   -  just stay consistent.

Try new foods - like squash, lettuces, green beans, broccoli, asparagus, mushrooms, etc.

Build big salads.

Drink tons of water.

Feel good, look good, and have tons of energy!

It's Worth It

"Any time you take a great risk to accomplish something great, you'll always receive great rewards.  You may not get the rewards you expect, but they will be great nonetheless." - Jim Vance

Try These Carbs For A Better Body!

Scott's Summary Day 4

Here is my nutrition summary for Day 4 of our FullForceFitness 30 Day Lean Down.

First off, let me explain that I have 3 kids ages 2, 5 and 7 who have more horsepower than my friend, Lee Priest's, Twin Lab Dragster!

I get up at 4:15am 3 days a week and teach/participate in my beloved FullForceFitness Boot camp.

And it is the most intense 45 minute workout that I have ever witnessed if I do say so myself (25 years as a fitness pro).

So I have a few excuses not to eat right (kids, up early, blah, blah, blah).

But when I eat healthy and exercise, I have enough energy and a positive mindset to get it all done.

And it is a great life.

I also go to the gym 3 days a week to train WITH my client.

And my client is always trying to catch me (lift the same, do as many reps).

It's a fun hour long workout.

Anyway, notice the protein intake, the carb intake and the calories burned through exercise.

That pretty much tells the story of a successful days eating for me.

The sodium is a little high - I try to keep it below 2000 mg and closer to 1000 mg if I am really trying to get shredded.

I eat the majority of my carbs in the morning.

I taper off the carbs after that.

I keep my protein high (1gm per pound of bodyweight).

I drink a ton of water.

This is the type of nutrition and exercise that gets you in this type of shape...Don't ever, ever think otherwise.

The beauty, the learning, the discovery, and THE POWER is in the process.

Scott's Daily Summary (so far) May 3rd

30 Day Lean Up Challenge Details, Questions, Answers and Resources

"30 Day Lean Up Challenge" (optional)The Details:

What:  a 30-day nutrition challenge. Clean up your diet by eating real
foods (meat, eggs, veggies, nuts, seeds, fruit, etc.) and cutting out
sugars,dairy, alcohol, and processed foods!



    * Duration: 30 days (starting May 3rd)

* Cost: $20 contribution to prize pool
    * Prizes: Pool goes to the winner. Notice that if just 10 people
participate, that means the winner gets $200!
Entry Rules

    * Participants must remit $20 to the prize pool (care of Scott) by
Thursday, May 6th
    * Participants must maintain a food log either online or on paper *
Participants should commit to a version of the FullForceFitness Boot
Camp Nutrition Guide while making it reasonable and sustainable given
their lifestyle.  Modifications should be as minor as possible (for
instance, if you know you'll never make it a month without booze,
throw in a couple allowed drinks.)
    * Participants must submit 3 "before" pictures taken within the week
of starting the challenge (this week): front view, side view and back view.
Men are in shorts; Women are in shorts and sports bra/bikini top*.
    * Participants must submit 3 "after" pictures taken within 2 days of
the end of the challenge*.
    * Scott and KJ will choose the top 3 finalists whose body composition
changed the most over the course of the challenge (based on pictures only)
    * Participants will vote on the top 3 to determine the winners.


Nutrition is often the hardest part, so if we make this a challenge with a
little money on the line, we could collectively lean up for Summer, have
fun with this and have some great social support (the key).

Question:  "Do the before and after pics need to be digital pics?" - Brian T.

Answer:  Yes, email the pics (1 from the front, 1 from the side, 1 from the rear) to scott@fullforcefitness.net

Resource:  To log your food online, check out this free resource.  www.livestrong.com

"Scott, I just registered on the livestrong.com website and entered my meals
so far.  I think it's way better than the one I was using.  It already had
the carrot cake protein bars in there so I didn't even have to enter it!
Very cool!"

-- 
Carol B.

FullForceFitness Customer Referral Program

If have a friend, family member, neighbor, coworker, etc whom you think would enjoy our boot camp REFER THEM TO US!

They'll get in shape and you'll make $30 per referral (no limit).

Click here for more details and to download the referral form.

Thank you!

Fat Loser

I'm on a 30 day "Lean Up Challenge" to lose 8 lbs.

This is nothing new to me as I competed in body building from 1988 - 2001.

I've tried just about every technique out there and the truth is, they pretty much all work as long as YOU work.

And when I say "work" the process is anything but...

It's a labor of love.

It's having control of your emotions, your body.

If you don't have control or can't control yourself then nothing will ever work.

Just like spending more money than you have or drinking more alcohol than you should, etc.

Too many people over think the process of losing weight.

Tip: Listen to ONE person whom you respect as a fitness professional and follow their advice.

And then just follow the plan.

Forget about it.

Let it go.

Easy?

Not always.

But anything that is easy, is not going to be rewarding and will not work in the long run.


With technology it has become even easier to track your meals.

Check out the free application called "Lose It" for the iphone.

This is a screen shot of today's eating (so far).


It takes 15 seconds to enter the information into my iphone.

And I know exactly where I stand.

No guesswork.

It makes being a "fat loser" downright easy...

One of my favorite meals is to mix Muscle Milk (2 scoops) into a bowl with 2/3 cup of rolled oats, 1 T ground flax seed (Omega Fats), 1/8 c blueberries and water.



.Muscle Milk Light Vanilla Creme 3.3 lbs

How A Mother Of Six Kids Beats The Clock

Ceci St. Geme manages 6 kids, an assistant coaching job and 45 miles per week. "Running makes me happy - and a happy Mom equals happy kids!"

MMA Style

"The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – and never knowing."

–David Viscott

We've included MMA gloves in our training at FullForceFitness.

Everyone is loving wrapping up, putting the gloves on and then punching, kneeing, kicking and elbowing the 20 + heavy bags that we have installed at XFC Training Center.

We're working on our combos while implementing our regular boot camp style of training.

So now, we are officially an MMA FullForceFitness boot camp!

Brian Is Seeing A Huge Difference!

"Scott,

Just wanted to drop a you a line and tell you how much I enjoy and
appreciate the morning workouts (at FullForceFitness.net).

It's only been two weeks after almost a year off due to my knee injury (ACL, PCL, Meniscus) playing indoor soccer.

It's helping me rebuild the muscles that I've lost due to atrophy not too
mention my agility, speed and endurance.

I've been back playing soccer since February and have been missing something, my reactions, cutting and overall play has been horrible to say the least.

After only two weeks of hard core training I can see the light and my play has jumped from 40% of what it was to at least 90%, I've seen a huge difference in my ability.

My endurance is still building but I'm within a few mins of my best 5k time
before the surgery which is awesome!

At any rate just wanted to say thanks and I look forward to continued
success."

-Brian T.
Cedar Park, Texas

"Nothing Can Stop You Except You"

"No matter what you are trying to accomplish, if you keep a positive viewpoint, you will get there. Nothing can stop you, except you. Sure, there are barriers in life that try to interfere with your goals and purposes, but barriers are not stops. They're just life's little pauses to get you to look and see what has just happened and formulate a plan of attack to push forward past the barrier.

Life is a game.

Your purposes are part of that game. All games require barriers or else there would be no game. There are no failures, only opportunities to observe the obvious and choose a course of action to conquer and destroy obstacles.

Expect nothing to be easy.

If it were, the end product would be worthless.

Never let fear get in the way of success. Fear results from a lack of data, from not understanding something. Research that data and you will find the fear disappears.

Challenge yourself." - Steve Michalik, Mr America

Do Better Than Yourself

"Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success."

–William J.H. Boetcker

Negative Energy

"Every time you violate what you know, or do what you know you shouldn't, you build negative energy in the subconcious. And this negative energy will exert its influence on you every time you try to achieve a goal, in this case, exercising to your maximum potential." - Steve Michalik - Mr USA, Mr America, Mr World

"You were born to do great things, don't fail yourself."

"Thought travels FASTER than light, and light allows you to perceive your reality. So if you think it, and believe it, and make it your reality, it will be there waiting for you."

"Pain originates in the brain and manifests in the area contacted. Overcome the origin and conquer the pain."

"In order to BE something, you must DO something."

Courage

"Courage is the discovery that you may not win, and trying when you know you can lose."

–Tom Krause

Carrot Cake Protein Bar (Quick and Easy)

(recipe at end of video)

World Class Performer

"The world-class performer is like a jet dashing toward a destination. Always monitoring progress, clarifying direction, and moving back on course quickly and efficiently. There's no mystery about where to land or the goal to reach. Confidence is high and there's minimal confusion along the way. It's only a matter of executing and correcting course as necessary. The plane runs on fuel, the performer on passion. Eventually the pilot executes a smooth landing and the performer manifests his or her vision. No fanfare. No parade. Just victory." -


--Steve Siebold

Good Habits

"Develop good habits while the weights are light. Do not get sloppy. It is not the poundage, but poor alignment that gets you injured. Respect the weight, even if it is light."

–Pavel Tsatsouline

Attitude

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect it’s successful outcome."

–William James

Texas Shrimp Scampi Recipe (courtesy of "Steamroller Stanley")

"Hey Scott.  Thought I'd share a recipe
with you I made last night.

I get bored with the foods I'm able to
prepare sometimes so I branched way out
last night and made Texas Shrimp
Scampi.

I took a fresh carton of Pico de Gallo
and cooked it down with chicken broth
(I think white wine would be good too).

I added shrimp and cooked til done and
then put in artichokes,capers and just a
few black olives for color and warmed that
up and then sprinkled it with low fat parmesan
and we had it over whole wheat pasta.

It was pretty darn good.

I think it would be great to stuff chicken
breasts with it and then use the pico sauce on
top too.

I've looked at the website and I know some
of those recipes are good too but they call
for crazy spices sometimes I don't have but
this one was really easy.  If you have anything
that you really like,let me know.

Oh, HEB sells whole wheat bread crumbs too so
sometimes I use the low fat bread crumbs and
parmesan and coat the chicken and then spray it
with Olive Oil Pam and bake it make chicken tenders
and the kids really like that one too.

I'm lucky b/c my kids will eat just about anything.

Just thought I'd share.

See you Monday!"



Kimberly L. Stanley

Stanley & Co. Real Estate

(512)336-2550 office

Losing The Last 10 Pounds

Jamie Eason Brian Fitzsimmons Photo

When you want medical advice, you listen to Medical Doctors.

When you want financial advice, you listen to Financial Experts like Warren Buffett.

When you want fitness advice, you listen to Fitness Experts like Jamie Eason.

Jamie is a professional fitness model who HAS to stay in shape year round for photo shoots, appearances, etc.

When asked about losing those last tough 10 pounds, Jamie says:

"The last 10 pounds are typically the most stubborn. Many people experience plateaus and overcome them, but to get that last bit of body fat to melt away takes some serious discipline.

Our bodies like a little bit of fat for optimum hormone function, so you have to keep your body guessing - vary your routine and incorporate both high and low intensity cardio.

The goal should be to maintain muscle mass, which keeps you more metabolic (burning more calories at rest), while shedding the last bit of fat.

I personally like to incorporate plyometrics and sprints.

A consistently "clean" diet is also critical to dropping those last 10 pounds, so be real about your dedication."

Respect

"The respect of those you respect is worth more than the applause of the multitude."

–Arnold Glasow

Courage and Perseverance

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air"

–John Quincy Adams

Fall In Love With The Process

"Fall in love with the process and the results will follow.

You’ve got to want to act more than you want to be an actor.

You’ve got to want to do whatever you want to do more than you want to be whatever you want to be, want to write more than you want to be a writer, want to heal more than you want to be a doctor, want to teach more than you want to be a teacher, want to serve more than you want to be a politician.

Life is too challenging for external rewards to sustain us.

The joy is in the journey."

–Bradley Whitford

P.S. Fall in love with exercise, moving your body, feeling the buzz, increased blood flow and the results will come.

If you don't feel like you can fall in love with exercise...spend some time at the park watching the kids running, jumping, climbing, skipping, hopping, crawling, lifting...:)

Focus

"I’m not warning against learning many things on many subjects, and virtuosity can indeed be useful. My warning is against distraction, whether you invite it or just let it happen, as I’ve done all my life.

In baseball, high-percentage hitters know better: it’s “focus” they talk about, and they prize it as much as strength.

Psychologists describe skilled rock climbers and tennis players and pianists as going beyond focus, to what they have called a “flow” experience, a sense of absorption with the rock or the ball or the music in which the “me versus it” disappears and there’s a kind of oneness with the task that brings a joyful higher awareness, as well as successful performance.

I’ve had these experiences, too little but not too late, and probably you have, too. They are a supreme kind of pleasure. You will have more of them if you do one thing at a time."

–John Walsh

It Worked For Sheila!

(click image to enlarge)

"Just wanted to say Thank you to Scott and FullForceFitness for helping me get in the
best shape of my life at age 44!

I joined Full Force Fitness last year not really
knowing what to expect. Scott does a great job at keeping the classes fun and
challenging.

I was impressed how he modified movements so that
anyone at any level can complete the class and get a great workout. I had so much
fun in his class- I didn't realize how hard I was working.

I've never had abs before
and as a mother of two really didn't think I would ever see myself in this kind of
shape.

Thanks to Scott at Full Force Fitness I was able to achieve my goal and go
on vacation with my husband feeling good about the way I looked!

Thanks Scott!"
~Sheila