http://www.scottyorkfitness.com

Weights are fun and running are fun, but do you know enough about just moving your body?  Come to our FREE "Crossfit Inspired Training Class" on Saturday, March 23rd at 10am - 11:30am!

This is a free HANDS ON demonstration - you will get to workout.

Register at http://www.scottyorkfitness.com

Only 4 spots remaining as of today, 3/19/13.

Scott
scott@scottyorkfitness.com
512.233.0756

Recent Testimonial

I just received this email from a former Cedar Park, 

Texas bootcamper and thought I share!  Cheryl 

attended my bootcamp, Full Force Fitness, for 

around 2-3 years.  She always brought a great 

attitude and a smile to class.  What a great update from 

Cheryl! 

Hi Scott
 
It's Cheryl D. - I was one of your former boot 

camp students -

I hope all is well with you.    I was inspired by 

you to achieve some new fitness goals after my 

boot camp training. I wanted you to know that you 

had such positive influence on me.  You have a 

style that is so encouraging and motivating.  I don't
think I would have the confidence to try new activities 

that push my limits without taking your boot camp class. 

I really struggled with running a mile at a 10 minute
pace - so i signed up for with Rogue running and took 

a class on 'how to run a 5K' - and have done two 

1/2 marathons and several other races and I can now 

run a mile in less than 10 minutes (just barely). 

I'm now training for my 1st triathlon which
I plan to do the Danskin in June (and others too) . 

I just wanted to say thank you for being such an 

inspiration and motivator.   I hope
all is well with you and your family.


Cheryl D./Cedar Park, TX

Sent from Cheryl's iPad

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!

Getting Back Into It Workout

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.

Down But Not Out

It had to happen.

With 4 germy kids running around loose and all recently sick, their cooties struck me down.

I've got a virus (since Saturday) so I'm making sure to NOT workout and stock up on sleep, hydration and healthy eating.

See you on the other side.

Scott
ScottYorkFitness
Jonestown, Texas

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

Welcome New FullForceFitness Boot Camp Members (video)

3 Fitness Myths Debunked (video)

What's For Lunch, Scott? (video)

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

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

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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,

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

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!

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

Did You Know?

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

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

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!

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!