Hope you're doing great!
Here's my "starting to feel normal again" workout:
Row 2000 meters
20 GHD Situps
10 Fat Bar Pullups
10 Snatches (Olympic Lift)
20 GHD Situps
Muscle Up Practice
Done,
I'm just getting over a virus and it's important to take it easy when coming back to your workouts.
It feels good to get the blood pumping and I'm sure it helps to speed up recovery from the illness.
Still drinking LOTS of water and making sure to eat extra healthy.
I hate being sick - don't get sick that often so I put extra care into the first few weeks afterwards.
Showing posts with label boot camp. Show all posts
Showing posts with label boot camp. Show all posts
Tuesday, February 05, 2013
Wednesday, January 23, 2013
How To Squeeze In A Workout (With A Kids)
Yesterday, the weather was beautiful out here on the Northshore of Lake Travis (Lago Vista, Texas).
I wanted to squeeze in a workout, so I took my 4 year old and 3 month old outside for a walk.
The 3 month old fell asleep in his stroller within just a few minutes and the 4 year old had fun riding his bike around the driveway.
So I hopped on my concept 2 rower and did 10 minutes of rowing - interval style.
Then I grabbed some dumbbells, repped out some shoulder exercises and finished on the GHR (glute ham raise).
This was about 15 minutes of exercise and added up to around 200 calories.
Mission accomplished.
- Scott
I wanted to squeeze in a workout, so I took my 4 year old and 3 month old outside for a walk.
The 3 month old fell asleep in his stroller within just a few minutes and the 4 year old had fun riding his bike around the driveway.
So I hopped on my concept 2 rower and did 10 minutes of rowing - interval style.
Then I grabbed some dumbbells, repped out some shoulder exercises and finished on the GHR (glute ham raise).
This was about 15 minutes of exercise and added up to around 200 calories.
Mission accomplished.
- Scott
Saturday, May 07, 2011
Gut Busting Mistakes
Here's a great article that pertains to both men AND women!
“Some of my heaviest clients eat fewer meals in a day,” Villacorta says.
What happens when you put off eating is your metabolism starts to slow down and your body begins to store fat. And, the bulk of that fat gets stored in your midsection, Villacorta says.
http://men.webmd.com/features/mens-top-five-gut-busting-mistakes
“Some of my heaviest clients eat fewer meals in a day,” Villacorta says.
What happens when you put off eating is your metabolism starts to slow down and your body begins to store fat. And, the bulk of that fat gets stored in your midsection, Villacorta says.
http://men.webmd.com/features/mens-top-five-gut-busting-mistakes
Thursday, March 24, 2011
Feedback Always Welcome!
"Thanks for doing the nutritional challenge. I needed it to get on
track.
I don't have a hard time losing weight when I am focused and it
gave me just the right push to get on track again.
I think I've lost 8lbs so far and I KNOW I've gained muscle.
A few people have told me they see it so I feel good about it all.
Your bootcamp has been a life changer for me. See you on Monday!"
K.S./Cedar Park, Texas
track.
I don't have a hard time losing weight when I am focused and it
gave me just the right push to get on track again.
I think I've lost 8lbs so far and I KNOW I've gained muscle.
A few people have told me they see it so I feel good about it all.
Your bootcamp has been a life changer for me. See you on Monday!"
K.S./Cedar Park, Texas
Friday, March 04, 2011
Simplicity And Courage
It's an interesting time to be part of "the new fitness movement."
Every time I turn around there is a new workout program to try (P90X, Insanity, HIIT (high intensity interval training, etc).
There's a new piece of equipment to try (TRX, perfect pushups, ab machine, etc).
There's a new fitness celebrity DVD to buy (Jillian Michaels, etc).
And while all of this makes the fitness industry interesting and exciting, it's easy to get overwhelmed and confused.
So stop.
Take a moment.
And ask yourself this question.
Do I really need to pay attention to all of these new DVDs, training programs, and new pieces of equipment?
The answer?
Probably not.
As I review my training over the years - since 1985 - I realize that the best physical gains (and mental gains) came when I used Simplicity and Courage.
"The high tech crowd will never admit it, but it takes COURAGE to train on basic exercises (barbells and dumbbells) and simple workouts.
Why does it take courage to train simple, basic and old-fashioned?
Because it forces a man or a woman to admit that there are no secret formulas, no magic answers and no pseudo scientific solutions and that nothing matters other than the amount of effort one puts into ones training.
A lot of people are AFRAID to put forth that effort.
It's far easier to to tell oneself that the reason I lack the body that I want is because there is some secret looming out there on the horizon.
And perhaps I'll discover that secret in the next fitness DVD, new piece of equipment or new training program." (paraphrased from "Strength, Muscle and Power" by Brooks Kubik)
Bottom line.
Keep your training program SIMPLE.
Use basic exercises like squats, deadlifts (yes, women too) and pull ups.
Add resistance to the bar.
Use heavier dumbbells.
Use courage.
Simplicity and courage are all you need.
This is how we train at FullForceFitness.
We use simple basic exercises in a fun, friendly supportive environment.
We lift, we pull, we sprint, we run, we punch, we kick, we jump, we crawl and then we stretch.
It's fast paced.
And it burns tons of calories.
Session 63 starts on March 28th 2011.
Check it out at www.fullforcefitness.net
STRENGTH, MUSCLE AND POWER.
Every time I turn around there is a new workout program to try (P90X, Insanity, HIIT (high intensity interval training, etc).
There's a new piece of equipment to try (TRX, perfect pushups, ab machine, etc).
There's a new fitness celebrity DVD to buy (Jillian Michaels, etc).
And while all of this makes the fitness industry interesting and exciting, it's easy to get overwhelmed and confused.
So stop.
Take a moment.
And ask yourself this question.
Do I really need to pay attention to all of these new DVDs, training programs, and new pieces of equipment?
The answer?
Probably not.
As I review my training over the years - since 1985 - I realize that the best physical gains (and mental gains) came when I used Simplicity and Courage.
"The high tech crowd will never admit it, but it takes COURAGE to train on basic exercises (barbells and dumbbells) and simple workouts.
Why does it take courage to train simple, basic and old-fashioned?
Because it forces a man or a woman to admit that there are no secret formulas, no magic answers and no pseudo scientific solutions and that nothing matters other than the amount of effort one puts into ones training.
A lot of people are AFRAID to put forth that effort.
It's far easier to to tell oneself that the reason I lack the body that I want is because there is some secret looming out there on the horizon.
And perhaps I'll discover that secret in the next fitness DVD, new piece of equipment or new training program." (paraphrased from "Strength, Muscle and Power" by Brooks Kubik)
Bottom line.
Keep your training program SIMPLE.
Use basic exercises like squats, deadlifts (yes, women too) and pull ups.
 |
| Erin R. getting intense |
Add resistance to the bar.
Use heavier dumbbells.
Use courage.
Simplicity and courage are all you need.
This is how we train at FullForceFitness.
 |
| Dawn S climbing the rope |
We use simple basic exercises in a fun, friendly supportive environment.
We lift, we pull, we sprint, we run, we punch, we kick, we jump, we crawl and then we stretch.
It's fast paced.
And it burns tons of calories.
Session 63 starts on March 28th 2011.
Check it out at www.fullforcefitness.net
STRENGTH, MUSCLE AND POWER.
Wednesday, March 02, 2011
Saturday, February 19, 2011
Wednesday, February 16, 2011
Monday, February 14, 2011
Sunday, February 06, 2011
Words From Jack Lalanne
It's very easy to rationalize, however, and say, "What the hell. I didn't get enough sleep" or "I'm too busy" or "I've got this little ache or pain." That's all bullcrap. You do it. It's tough. It's hard. I'd rather take a beating sometimes than get in that gym every morning. Anyone who gets up that early and says he likes it is a goddamned liar. The only good thing about it is that when I'm finished, I look at myself in the mirror and say, "Jack, you've done it again!" I've won another battle over myself, and that's what it's all about: conquering me. If I didn't do it, I'd be lying to myself. If I lie to me, I lie to you and wreck everything that Jack LaLanne stands for. If I'm not an example of my philosophy, it sure isn't going to turn anyone else on. - Jack LaLanne
Saturday, January 29, 2011
No B.S. Fitness
A lot of fitness programs promise the moon.
With very little effort on your part.
But deep down you know that there is only 1 way to reach your fitness goals.
Radical change.
Change makes a lot of us instantly reject the idea.
Change makes us uncomfortable.
We'd rather simply ignore the fact that we need to change our habits in order to obtain good health and fitness.
But with change, comes self discovery.
Enlightenment.
And success.
But the process usually begins with some sort of discomfort.
Perhaps waking up at 5am to make the 5:45am FullForceFitness class.
Perhaps staying consistent with your nutritional program.
But beyond that initial discomfort comes success.
And that success is a valuable gift.
More valuable than sleeping in.
More valuable than the dessert or cheeseburger and fries.
Don't miss out on an incredible opportunity to transform your life through fitness.
Experiment with your life.
Wake up earlier.
Go to bed earlier.
Just start an exercise program right now.
RIGHT NOW.
Do some light stretching for 3 - 5 minutes.
Then knock out 10 push ups, 10 squats and 10 Burpees.
Congratulations - you just finished your first workout.
Tomorrow do 11 push ups, 11 squats and 11 burpees.
Then do 12 push ups, 12 squats and 12 burpees.
Keep going until the end of February.
Take 1 day off per week from this program.
At the end of February, you'll be amazed at what you've accomplished if you've been consistent with this program and with your nutrition.
Post your results here and let me know how you did.
Just Start Right Now! (and hold the B.S.)
note - always get your physicians approval before starting an exercise program.
Google push up, squat and burpee if you're not sure how to perform these exercises.
Check out http://www.fullforcefitness.net for an elite workout program surrounded by incredibly motivated, supportive people of all types.
Have a great day!
Scott York
With very little effort on your part.
But deep down you know that there is only 1 way to reach your fitness goals.
Radical change.
Change makes a lot of us instantly reject the idea.
Change makes us uncomfortable.
We'd rather simply ignore the fact that we need to change our habits in order to obtain good health and fitness.
But with change, comes self discovery.
Enlightenment.
And success.
But the process usually begins with some sort of discomfort.
Perhaps waking up at 5am to make the 5:45am FullForceFitness class.
Perhaps staying consistent with your nutritional program.
But beyond that initial discomfort comes success.
And that success is a valuable gift.
More valuable than sleeping in.
More valuable than the dessert or cheeseburger and fries.
Don't miss out on an incredible opportunity to transform your life through fitness.
Experiment with your life.
Wake up earlier.
Go to bed earlier.
Just start an exercise program right now.
RIGHT NOW.
Do some light stretching for 3 - 5 minutes.
Then knock out 10 push ups, 10 squats and 10 Burpees.
Congratulations - you just finished your first workout.
Tomorrow do 11 push ups, 11 squats and 11 burpees.
Then do 12 push ups, 12 squats and 12 burpees.
Keep going until the end of February.
Take 1 day off per week from this program.
At the end of February, you'll be amazed at what you've accomplished if you've been consistent with this program and with your nutrition.
Post your results here and let me know how you did.
Just Start Right Now! (and hold the B.S.)
note - always get your physicians approval before starting an exercise program.
Google push up, squat and burpee if you're not sure how to perform these exercises.
Check out http://www.fullforcefitness.net for an elite workout program surrounded by incredibly motivated, supportive people of all types.
Have a great day!
Scott York
Saturday, January 01, 2011
Weight loss after 40
Pretty good article about sensible weight loss after 40:
http://www.caring.com/articles/weight-loss-after-40
FullForce Approved!
http://www.caring.com/articles/weight-loss-after-40
FullForce Approved!
Wednesday, December 29, 2010
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
Saturday, December 18, 2010
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!
Sunday, December 12, 2010
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
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
Wednesday, December 08, 2010
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,
-- Abraham Joshua Heschel,
Thursday, December 02, 2010
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
– Gail Devers
Sunday, November 28, 2010
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 main thing is to care. Care very hard, even if it is only a game you are playing. Billie Jean King
Tuesday, November 09, 2010
Muscle UP
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!
Monday, November 08, 2010
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