Results

"Eighty percent of success is showing up."

–Woody Allen

Egg Nog - A healthier recipe

Ingredients

Ingredients

1/2 cup egg substitute

2 cups skim milk

1/2 cup fat-free creamer

2 tbs sugar substitute

1 tsp vanilla

1/2 tsp nutmeg, cinnamon, or pumpkin spice

Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)

Directions

Egg nog is thick, delicious and packed with calories. At least, the store-bought versions usually are. But you can make a healthy, creamy eggnog with this easy recipe. (Be forewarned: It takes just minutes to prepare, but hours to refrigerate). Then take some time to sit back and enjoy this holiday treat during the sometimes-hectic season.

(Makes three 8-ounce servings)

Ingredients

1/2 cup egg substitute

2 cups skim milk

1/2 cup fat-free creamer

2 tbs sugar substitute

1 tsp vanilla

1/2 tsp nutmeg, cinnamon, or pumpkin spice

Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)

Directions

Pour ingredients into a container, mixing until thickened.

Cover egg nog and allow to chill for at least 2 hours.

Serving Ideas

Top each glass of eggnog with a sprinkle of cinnamon or nutmeg on top or add a dollop of fat-free, sugar-free whipped topping.

Number of Servings: 3

Recipe submitted by SparkPeople user CHARMEDCHICKIE.

Number of Servings: 3

Monica Brant Meets The Gang At FullForceFitness

Monica Brant stopped by this morning at 5:45 to take part in a FullForceFitness workout!

Monica is one of the most prolific women in the entire world in the fitness industry and has appeared on a trillion or so fitness magazine covers all over the world.

She is hugely popular because she's friendly, down to earth and just downright sweet - she's also from Texas.

Monica won the Ms Olympia Fitness competition in 1999.

There is simply no other competition in Fitness like the Olympia.

Austin Fit Magazine (Alex Earle and Drex Earle) along with super photographer, Brian Fitzsimmons were at FullForceFitness (XFC Training Center) as well.



Look for the story in the January 2010 issue of Austin Fit Magazine (available all around Austin - free).

Thanks, guys, we were honored to have you!

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)