"Punch It Out and Lose Inches Fast!"

"Add boxing to your cardio routine.  When you throw punches with weights or at a fast pace, you're working  your core in a way that that helps to flatten  your midsection.

You must engage your core to throw punches, and twisting your torso works all of the ab muscles.

Boxing also gives you a cardio workout that burns extra calories." - Michael Olajide Jr., Aerospace High Performance Center in NYC.

I can attest to this.

We've added MMA gloves to our toolbox and I have a new respect for boxing style workouts.

We mix it up and use boxing (focus mitts, heavy bag), strength training, sprinting, jogging, bodyweight exercises and more to create the "Perfect Workout".

It's a blend of strength, agility, cardio - it's fast and furious - it's never the same.

We've got 2 spots left for Session 53 which starts on June 7th!

Register at www.fullforcefitness.net or call Scott at 512.233.0756

note - you will need mma opened fingered gloves.  Cost is around $18 - $20.  See pic below as an example.

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!

It's Worth It

"Any time you take a great risk to accomplish something great, you'll always receive great rewards.  You may not get the rewards you expect, but they will be great nonetheless." - Jim Vance

Try These Carbs For A Better Body!

Scott's Summary Day 4

Here is my nutrition summary for Day 4 of our FullForceFitness 30 Day Lean Down.

First off, let me explain that I have 3 kids ages 2, 5 and 7 who have more horsepower than my friend, Lee Priest's, Twin Lab Dragster!

I get up at 4:15am 3 days a week and teach/participate in my beloved FullForceFitness Boot camp.

And it is the most intense 45 minute workout that I have ever witnessed if I do say so myself (25 years as a fitness pro).

So I have a few excuses not to eat right (kids, up early, blah, blah, blah).

But when I eat healthy and exercise, I have enough energy and a positive mindset to get it all done.

And it is a great life.

I also go to the gym 3 days a week to train WITH my client.

And my client is always trying to catch me (lift the same, do as many reps).

It's a fun hour long workout.

Anyway, notice the protein intake, the carb intake and the calories burned through exercise.

That pretty much tells the story of a successful days eating for me.

The sodium is a little high - I try to keep it below 2000 mg and closer to 1000 mg if I am really trying to get shredded.

I eat the majority of my carbs in the morning.

I taper off the carbs after that.

I keep my protein high (1gm per pound of bodyweight).

I drink a ton of water.

This is the type of nutrition and exercise that gets you in this type of shape...Don't ever, ever think otherwise.

The beauty, the learning, the discovery, and THE POWER is in the process.

Scott's Daily Summary (so far) May 3rd

30 Day Lean Up Challenge Details, Questions, Answers and Resources

"30 Day Lean Up Challenge" (optional)The Details:

What:  a 30-day nutrition challenge. Clean up your diet by eating real
foods (meat, eggs, veggies, nuts, seeds, fruit, etc.) and cutting out
sugars,dairy, alcohol, and processed foods!



    * Duration: 30 days (starting May 3rd)

* Cost: $20 contribution to prize pool
    * Prizes: Pool goes to the winner. Notice that if just 10 people
participate, that means the winner gets $200!
Entry Rules

    * Participants must remit $20 to the prize pool (care of Scott) by
Thursday, May 6th
    * Participants must maintain a food log either online or on paper *
Participants should commit to a version of the FullForceFitness Boot
Camp Nutrition Guide while making it reasonable and sustainable given
their lifestyle.  Modifications should be as minor as possible (for
instance, if you know you'll never make it a month without booze,
throw in a couple allowed drinks.)
    * Participants must submit 3 "before" pictures taken within the week
of starting the challenge (this week): front view, side view and back view.
Men are in shorts; Women are in shorts and sports bra/bikini top*.
    * Participants must submit 3 "after" pictures taken within 2 days of
the end of the challenge*.
    * Scott and KJ will choose the top 3 finalists whose body composition
changed the most over the course of the challenge (based on pictures only)
    * Participants will vote on the top 3 to determine the winners.


Nutrition is often the hardest part, so if we make this a challenge with a
little money on the line, we could collectively lean up for Summer, have
fun with this and have some great social support (the key).

Question:  "Do the before and after pics need to be digital pics?" - Brian T.

Answer:  Yes, email the pics (1 from the front, 1 from the side, 1 from the rear) to scott@fullforcefitness.net

Resource:  To log your food online, check out this free resource.  www.livestrong.com

"Scott, I just registered on the livestrong.com website and entered my meals
so far.  I think it's way better than the one I was using.  It already had
the carrot cake protein bars in there so I didn't even have to enter it!
Very cool!"

-- 
Carol B.

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!

Fat Loser

I'm on a 30 day "Lean Up Challenge" to lose 8 lbs.

This is nothing new to me as I competed in body building from 1988 - 2001.

I've tried just about every technique out there and the truth is, they pretty much all work as long as YOU work.

And when I say "work" the process is anything but...

It's a labor of love.

It's having control of your emotions, your body.

If you don't have control or can't control yourself then nothing will ever work.

Just like spending more money than you have or drinking more alcohol than you should, etc.

Too many people over think the process of losing weight.

Tip: Listen to ONE person whom you respect as a fitness professional and follow their advice.

And then just follow the plan.

Forget about it.

Let it go.

Easy?

Not always.

But anything that is easy, is not going to be rewarding and will not work in the long run.


With technology it has become even easier to track your meals.

Check out the free application called "Lose It" for the iphone.

This is a screen shot of today's eating (so far).


It takes 15 seconds to enter the information into my iphone.

And I know exactly where I stand.

No guesswork.

It makes being a "fat loser" downright easy...

One of my favorite meals is to mix Muscle Milk (2 scoops) into a bowl with 2/3 cup of rolled oats, 1 T ground flax seed (Omega Fats), 1/8 c blueberries and water.



.Muscle Milk Light Vanilla Creme 3.3 lbs

How A Mother Of Six Kids Beats The Clock

Ceci St. Geme manages 6 kids, an assistant coaching job and 45 miles per week. "Running makes me happy - and a happy Mom equals happy kids!"

MMA Style

"The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – and never knowing."

–David Viscott

We've included MMA gloves in our training at FullForceFitness.

Everyone is loving wrapping up, putting the gloves on and then punching, kneeing, kicking and elbowing the 20 + heavy bags that we have installed at XFC Training Center.

We're working on our combos while implementing our regular boot camp style of training.

So now, we are officially an MMA FullForceFitness boot camp!

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

"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

Do Better Than Yourself

"Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success."

–William J.H. Boetcker

Negative Energy

"Every time you violate what you know, or do what you know you shouldn't, you build negative energy in the subconcious. And this negative energy will exert its influence on you every time you try to achieve a goal, in this case, exercising to your maximum potential." - Steve Michalik - Mr USA, Mr America, Mr World

"You were born to do great things, don't fail yourself."

"Thought travels FASTER than light, and light allows you to perceive your reality. So if you think it, and believe it, and make it your reality, it will be there waiting for you."

"Pain originates in the brain and manifests in the area contacted. Overcome the origin and conquer the pain."

"In order to BE something, you must DO something."

Courage

"Courage is the discovery that you may not win, and trying when you know you can lose."

–Tom Krause

Carrot Cake Protein Bar (Quick and Easy)

(recipe at end of video)

World Class Performer

"The world-class performer is like a jet dashing toward a destination. Always monitoring progress, clarifying direction, and moving back on course quickly and efficiently. There's no mystery about where to land or the goal to reach. Confidence is high and there's minimal confusion along the way. It's only a matter of executing and correcting course as necessary. The plane runs on fuel, the performer on passion. Eventually the pilot executes a smooth landing and the performer manifests his or her vision. No fanfare. No parade. Just victory." -


--Steve Siebold

Good Habits

"Develop good habits while the weights are light. Do not get sloppy. It is not the poundage, but poor alignment that gets you injured. Respect the weight, even if it is light."

–Pavel Tsatsouline

Attitude

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect it’s successful outcome."

–William James