Fight Gone Bad (Bootcamp Workout)

Here's a Crossfit inspired workout that we often did when I was running my bootcamp in Cedar Park, Texas.

On average, we would do this workout (or a variation on it) about once a month.

This workout combines cardio (jumping, burpees) and strength (slamball, pressing, swings).
Here's how we did it:

• Create 5 Stations
• Move through each station after 1 minute
• This is a nonstop 5 minute circuit followed by a 2 minute rest
• Repeat this circuit for 3 total rounds

The stations are:

1. Slamball (using a 10-20lb medicine ball.  I like Dball brand because they don't bounce and smash  your clients in the face)
2. Burpees
3. Dumbbell Push Press
4. Kettlebell Swings (or DB's)
5. Bench Jumps (or squat jumps)

Rest 2 minutes.
Repeat for 3 total rounds.
For 20 people, put 4 people at each station. Make a contest out of it.  Use sidewalk chalk or a piece of paper and pen to write down the number of reps at each station.
Whichever group scores the most reps (points) wins!

Post Cheat Day

If you're trying to lean up for Spring/Summer here in Lago Vista, Texas, the weather has been especially accommodating for you to get outside and walk, jog, run, sprint, etc.

I certainly have been taking advantage of it this week (read my recent blog posts).

When I think of getting lean, I like to break things up into phases.

I've just started phase 1 which is cleaning up my diet post Holidays and post football season.

So phase 1 involves eating 5-6 meals a day, all clean meals except for perhaps dinner.

I like to ease into phase 1.

So far, I've dropped 7 lbs just by getting outside and adding more cardio to my daily routine and by entering phase 1 of my "get leaner" program.

All in less than one week!

The weight loss is mainly water loss (bloat) that has been hanging around as a result of my holiday/NFL football watching nutrition phase.

I've gone from 194lbs since Jan 22nd to 187lbs on Jan 24th.

Lots of water weight and sodium retention.

I had a cheat meal last night (Friday).

After my workout, I came home had a whey protein drink.

60 minutes later, I had a salad with grilled chicken.

Here comes the "Cheat".

I had a piece of red velvet cake and a pint of Blue Bell ice cream.

Ugh.

This morning, I probably gained a few pounds (I don't bother with the scale after a cheat meal).

I drank water, had coffee then did a light workout in my garage gym (pics coming soon) on the concept rower, pull ups, push ups, dips and was done.

I burned around 200 calories and used up some of the excess glycogen (carbs) floating around my system.

Now, as I type this, I'm drinking a ton of water (up to 2 gallons through out the day) and will eat clean for the remainder of the day and until Wednesday of next week.

As mentioned, this is Phase 1 of my program.

Workout was:
2000 meter row
10 wide pull ups
5 parallel pullups
5 fat bar pullups
3 skinny bar pullups
10 dips
10 parallel bar push ups

- Scott

Juggling Fitness And A 3 Month Old

We have a new baby, 3 months old.

This is our fourth.

From experience, I know that ones schedule can get turned upside down for the first year or 2.

But I'm determined to find ways to stay active during my one on one time with him.

So yesterday, I took advantage of the nearly 70 degree weather here in Lago Vista, Texas and went for a stroller walk for 35 minutes.

He fell asleep.

Then I got on my new concept rower and rowed for 10 minutes.

He woke up.

But that was OK, I found a way to get in 40 minutes of exercise.

Some key points here are to:

• Get creative with your workout schedule.  You may have to fit in 5 minutes here and 10 minutes there.
• Have a variety of activities to do.  Rower, walking, lunges, pushups, situps, bike,etc.
• Prepare your food ahead of time.  
• Enjoy your time with your newborn.  They grow up FAST...

Later, I went to the gym and knocked out a more traditional strength workout.

The baby stayed at home with Mom.

Mom gets her time as well.

It's important for each of us to have our "me" time and to do something healthy.

New Fitness Equipment Arrives!

I recently picked up lots of new equipment for my garage gym.

This week I am setting it all up and then will be announcing an invite only workout to prepare for bigger surprises around the corner!

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

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

Scott York's FullForceFitness Overcoming Food Cravings

What's For Lunch, Scott? (video)

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

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

 

 

Habit of Making Excuses

  

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

Motivation

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

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

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

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

Sold Out

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!

"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