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)

Does Your Behavior Match Your Goals?

If you have health and fitness goals, look at them closely.

• Do you want to lose 10 pounds?

• Do you want to build better health?

• Do you want to have a stronger heart?

• Do you want to have less stress during the upcoming busy Fall season?

Next, look at your behavior.

Does your behavior match your goals?

If you want to lose 10 pounds are you tracking your diet?

Do you know how many calories you ate yesterday, the day before that and the day before that?

So the 64, 000 thousand dollar question becomes, does your behavior match your goals?

If yes, congratulations, you are well on your way to reaching your goals.

If no, then you either have to change your behaviors or change your goals.

If, for instance, you are trying to lose those 10 pounds that just won’t go away but you are only willing to change your diet to only things that are really easy to eat and taste good to you, then

“Houston, we have a problem.”

It’s one thing to have a goal but it’s quite another to line up your behaviors so that you reach that goal.

Is it tough to do?

Sometimes.

Is it worth it in the end?

Every time!

Here’s a personal example.

In January of this year, I weighed 208lbs.

As of today, August 2009, I weigh 195lbs.

I’ve done this by tracking my calories using a fantastic free tool called ‘Lose It!” available for the iphone .

It takes about 30 seconds to log each meal and I know exactly how many calories I can eat to reach my goal.

Some days, I work out twice a day – once with my boot camp class and then again with my training partner at the gym.

My goal is 190lbs by September 26th 2009.

I have about 5 weeks to get there.

That’s plenty of time to do it in a safe and healthy way.

And there are 3 words to which all of this really boils down to.

They are:

• Should

• Could

• Must

As Dan John talks about in his book, “Never Let Go”, “There’s certainly a value to each level, but success in life and lifting only occurs during the “must phase” of goal-setting.“

“I should lose 10 pounds”

“I should eat healthier”

“I should workout more”

This approach is worthless.

The person accepts the issue but then lets the problem slide by him as he reaches for the TV remote and the bag of chips.

The “could phase” is the beginning to the path of success.

“You know, I could lose 10 pounds and I could do the low carb thing.”

“You know, I could keep an eye on my diet a little more and include more healthy foods.”

“You know, I could workout in the morning before work and have my husband watch the kids.”

Knowledge is power in the could phase.

You know what to do but just don’t seem to find the power to do it.

So enter the “must phase”.

And you know what?

Not one thing in this article matters at all because to be truly great at accomplishing your health and fitness goals, you’ve got to make your goals MUSTS.

“I must go to bed by a certain time at night in order to get up at 5am to kick some tail at my boot camp class tomorrow!”

“I must pack my lunch each day with high quality protein, low glycemic carbs and one or two fresh fruits in order to fuel my body properly”

“I must understand that there will be days that I want to eat the entire display at Krispy Kreme doughnuts but I know that that thought will pass”

“I must not focus on being hungry because I just ate a healthy 500 calorie meal so my body has everything it needs to operate at its highest level.

Those thoughts that I am having are pure emotional triggers.

And they will pass.

In fact they will all but disappear as I start looking forward to eating healthy and as a result feeling better!”

100 Year Old Tennis Player (never too old)

Local Fitness Expert Reveals Ten Super Simple Summer Weight Loss Tips

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