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

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

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)

Local Fitness Expert Reveals Ten Super Simple Summer Weight Loss Tips

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

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

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

It's simple and it works!

TOP 2 EXERCISE TIPS

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

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

TOP 2 FOOD TIPS

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

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

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

Scott

www.fullforcefitness.net

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

Find the free magazine all around the Austin area…

PPS – Some random pics from days gone by…

View Full Album

What To Do With Your Leftover Thanksgiving Turkey To Create Healthy, Fat Blasting Meals

Tomorrow is the day that the Thanksgiving turkey comes out of the oven and onto the dinner table. We’ll enjoy family and friends while we eat and eat some more.

People tend to associate Thanksgiving dinner with sinful excess and guilty holiday weight gain.

Yes, it’s easy to blame Grandma’s homemade stuffing, mashed potatoes with loads of butter and gravy, and pumpkin pie for that, but leave the sexy turkey out of it!

After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it, as long as you remove the skin.

Everyone knows that protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy).

More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass.

This is important because the more muscle you have, the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lots of energy to sustain itself.

Bigger muscles burn more calories!

Even if it’s just an ounce of added lean tissue (muscle).

Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.

So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season.

You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers!

To inspire your turkey consumption efforts I have put together some awesome “lean body” recipes that you can create with turkey as your lean protein foundation.

Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes

- 1⁄4 red bell pepper

- 1⁄4 green bell pepper

- 1⁄4 red onion

- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey

- 1 Tbsp Fat Free Cream Cheese

- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste

- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.

Turkey Medallions With Cranberry Glaze

Turkey Medallions:

- 6-8 oz. Turkey

- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:

- 1 Cups Dry white wine

- Turkey or chicken stock, as needed

- 1 1⁄2 Cups Dried cranberries

- 1⁄4 Cup of Pine nuts, toasted

- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.

Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey

- 3⁄4 cup turkey gravy

- 1 small can whole kernel corn

- drained 1 cup of chicken stock

- 1 cup of water

- 3 cups steamed cauliflower

- 2 cups celery, chopped 2 carrots

- chopped 1 onion chopped 2 cloves garlic

- minced 1 bell pepper, any color

- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.

Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach

- 2 tablespoons smart butter

- 1 cup cooked whole grain fettuccine

- 2 cups diced, cooked turkey

- 1 cup turkey or chicken stock 1

- (8 ounce) package fat free sour cream and onion dip

- 1⁄2 teaspoon onion salt

- 2 tablespoons grated Parmesan cheese

- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans

- 6-8 oz. of cubed cooked turkey breast

- 1 can of organic cream of mushroom soup

- 2 cups Kraft all natural fat free cheese

- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.

Makes one male serving and two female servings.

“We Get You Fit…Faster!”

Scott York

www.fullforcefitness.net

512.233.0756