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

The Will To Win

"Most people have the will to win; few have the will to prepare to win."

–Bobby Knight

Awaken

"Your vision will become clear only when you look into your heart … Who looks outside, dreams. Who looks inside, awakens."

–Carl Jung

--------------------------

Great workout this morning, gang!

Every 2 minutes for 9 rounds

30 jump rope
20 med ball partner sit up toss
10 DB lunge laterals
10 DB froggers
5 Bastardos

Easy = Little 2 No Results

"The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be."

– Horace Bushnell

Food?

"It’s not food if it arrived through the window of your car."

Lung ripper this morning for the group.

I introduced the new 8 week challenges.

If they are consistent and persistent there will be some fit people walking around in their spring and summer wardrobes soon...

PAIN

"Pain is a lie your brain tells your body ‘cause it’s scared and doesn’t want to keep working. Once you know it’s fear, you learn to gut past it, and that’s where the big gains are."

–Derek Poundstone

Great workout this morning, everyone! I was definitely in some pain (good) but now it's 2pm and I've got energy to burn!

I think we are to something with our new 'box' workout!

Steve (Hercules) Reeves

Read about my experience with the late, great Steve (Hercules) Reeves:

Read the article here

The Most Expensive Personal Trainer In The World!

Joe and I spent yesterday afternoon at Tim Hallmark's ranch outside of Wimberley, Texas.

Tim is the longtime personal trainer and nutritionist of boxing champ, Evander Holyfield.

In fact, Tim was paid $1,000,000 to train Evander for 8 weeks leading up to a boxing match, making Tim the most expensive personal trainer in the world (that I know of).

Please correct me if I'm wrong :)

Tim's is an amazing story. He's passionate about training and the outdoors.

He has a beautiful 6000 sq foot home that he shares with his family (and 5 dogs).

He designs his own workout equipment - focusing on core movement.

He has a gym on his property that he trains Evander in.

It's packed with equipment.

He's energetic and positive.

It's people like Tim that make me proud to be a part of the fitness industry.

I picked up a couple of new core exercises from Tim that I'm still sore from.

And that was last Saturday, Feb 20th. I will be "introducing" them to my unsuspecting bootcampers at FullForceFitness during Session 50.

Oh by the way, if you think personal training is too expensive, tell that to Tim.

He charges $20,000 per person (up to 3 people at a time) to stay at his house for a weekend (2 days) of training.

FullForceFitness Bootcamp prices are looking better all the time, aren't they? :)

Pictures Of People In The Gym

"On second thought, I'll think I'll just workout at home."

CLICK HERE TO SEE WHAT I'M TALKING ABOUT!

Health is Real Wealth

It is health that is real wealth and not pieces of gold and silver.

–Mahatma Gandhi

Session 50 (!) starts on Monday, March 1st.

New set of challenges will be announced for session 50!

Session 49 challenges are:

Rope climb: how many times can you climb up the rope in one minute?

Clean/Press/Squat: how much can you do for 15 reps?

Double Unders: how many can you do consecutively?

Barbell Bench Press: how much can you do for 15 reps?


gotta have goals!

Clapping Push Ups At 70 Years Old!

Don’t let what you cannot do interfere with what you can do.

–John Woode

"Obesity Rates Idle As Most Of Us Are Already Fat"

America’s rapid rise in obesity appears to have leveled off, with new government figures showing no significant increase in a decade.

But there's little reason to cheer. More than two-thirds of adults and almost a third of children are overweight, and there are no signs of improvement...

(read the rest here)

Scott York's FullForceFitness and Monica Brant

Consistency and Commitment

" Whenever and wherever you find true virtuosity, look behind the scenes and ‘consistency’ and ‘commitment’ will be there every time. They are the keys to virtuosity."

–Peter Vidmar

Every 1st Monday of the Month

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."

–Joseph Pilates

FullForceFitness starts a new 4 week session every 1st Monday of the month.

Next 4 week session begins on February 1st 2010.

Register at www.fullforcefitness.net

Schedule 2010

Session 48 1/4 - 1/28/2010 (underway)

Session 49 2/1 - 2/25/2010 (register at FullForceFitness now)

Session 50 3/1 - 3/25/2010

Stairs or Pills?

"A man’s health can be judged by which he takes two at a time: pills or stairs."

–Joan Welsh

"Your BootCamp Is Awesome!"

"Your boot camp is awesome and it is a privilege to be able to train with you. I feel better both mentally and physically almost instantly because of your boot camp. Thanks for putting me back on the wagon.

I really like the challenges for the next two sessions (Session 48 and 49)"

Thanks, Misty G./Round Rock, Tx

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Keys To A Healthy Body

"Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity."
–John F. Kennedy

Persistance

"Those who do not find time for exercise will have to find time for illness."

–Earl of Derby

Cage Crushing With Monica Brant and Austin Fit Magazine

The Workout Full Force Fitness Boot Camp

Circuit Training & Cage Crush
with Scott york www.scottyork.com

{1} 30-yard sprints (x 4)
{2} 10 pistols/10 box jumps (x 4)
{3} 10 overhead squats/10 box out and ins (x 4)
{4} 30-yard sprints (x 4)
{5} Burpees for 1 min with 1 min rest (x 2)
{6} 10 dumbell swings/10 double-unders (x 3)
{7} 30/20/10 knee raises/ring pull-ups
{8} Cage Crush (2 min)

------------------

Q&A with Monica

Did you get your butt kicked?

Yes, it was a great workout and today (the day after) my glutes are sore which is awesome!

Did you ever feel over-exerted?

Definitely during the 2nd timed “burpees.”
Those are tough!

What was the hardest part of the workout?

The ring body-weight pull-ups. Especially since I took some time off from my regular gym workouts.

(read the rest of the article here

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Cobwebs To Cables

‘Habits are at first cobwebs, then cables.’ ~ Spanish Proverb

Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.

And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.

I’m here to tell you that you can do it. It’s possible. I’ll show you how.

The Problem with Most Resolutions
While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.



New Year’s Resolutions usually fail because of a combination of some of these reasons:

* We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).

* We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.

* We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.

* We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.

* Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.

* Resolutions are often vague — I’m going to exercise! — but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from succeeding.

The 6 Changes Method
So what are we to do? I’ve created the 6 Changes Method to solve these problems:

* We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.

* We implement the habit changes gradually, so we don’t run out of steam.

* We start out really, really easily, so it isn’t intimidating.

* We focus on enjoyable activities, so we don’t need “discipline”.

* We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.

* We have a very specific plan with actions built in, using proven habit change techniques.

If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change.

You’ll have habits that will change your life, and that’s no small feat.

The Method
So how does the 6 Changes method work?

It’s simple:

1. Pick 6 habits for 2010.

2. Pick 1 of the 6 habits to start with.

3. Commit as publicly as possible to creating this new habit in 2 months.

4. Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.

5. Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.

6. Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly.

7. Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process.

Post written by Leo Babauta.

(http://zenhabits.net/2009/12/the-definitive-guide-to-sticking-to-your-new-years-resolutions/)

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2 Great LowFat Recipes For 2010

Oven-Fried Chicken

This is a good alternative to traditional fried chicken and a great way to start the New Year with less fat in your cooking. Save time by buying cornflake crumbs, found in the “breadings” section of the grocery store. Serve it with Sweet Potato Fries. Also low in fat.

1 1/2 pounds skinless, boneless chicken breasts or 2 1/2 to 3 pounds chicken parts
1/4 cup cornflake crumbs
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/8 teaspoon ground black pepper
1/8 teaspoon salt (optional)

Preheat oven to 425 degrees. Skin chicken if necessary. Spray a 9-inch by 13-inch dish pan with nonstick cooking spray. Mix cornflake crumbs, thyme, sage, pepper and optional salt in a plastic bag. Place a few pieces of chicken at a time in the plastic bag and shake to coat evenly.

Arrange chicken pieces in the pan so that they are not touching. Bake boneless chicken breasts for 15 to 20 minutes or chicken parts for 45 to 60 minutes. Serves: 6.

Variation: For Italian Oven-Fried Chicken, substitute 1/2 teaspoon of Italian seasoning for the dried sage and dried thyme.

Nutritional Information:
Serving Size: 3 ounces meat, cooked, without bone
Carb Servings: 0
Exchanges: 3 lean meat
Nutrient Analysis: calories 137, total fat 1g, saturated fat 0g, cholesterol 65mg, sodium 100mg, total carbohydrate 3g, dietary fiber 0g, sugars 0g, protein 26g

Sweet Potato Fries

You can use either yams or sweet potatoes. Yams have a bright orange color and a stronger flavor, while sweet potatoes are white in color with a milder flavor. If cooking with Oven-Fried Chicken, you can lower the temperature to 425 degrees and bake about 5 minutes longer.

4 medium sweet potatoes or yams, peeled (about 4 ounces each)
1 tablespoon oil (canola or olive)
salt to taste (optional)

Preheat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut potatoes into half-inch slices or strips. Place potato slices in a plastic bag with oil and shake well to coat potatoes evenly. Arrange potatoes in a single layer and bake for 12 to 15 minutes, or until golden brown, turning potatoes halfway through cooking. Sprinkle with salt, if desired. One serving is a good source of fiber. Serves: 4.

Nutritional Information:
Serving Size: 4 ounces
Carb Servings: 1
Exchanges: 1 starch, 1/2 fat
Nutrient Analysis: calories 116, total fat 4g, saturated fat 0g, cholesterol 0mg, sodium 15mg, total carbohydrate 20g, dietary fiber 3g, sugars 4g, protein 2g

Source for Oven-Fried Chicken and Sweet Potato Fries: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D.,

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)