Free Workout Today at 5pm (Be Famous)!

Come join us today (Friday, April 25th) for a free workout/open house.

Local television news crew is scheduled to be there so you could be famous!

Start your weekend off right, with a energizing fast paced workout in our brand
new Cedar Park Indoor Boot Camp facility.

This is a coed event, bring a towel and a friend or 2.

The address is:

XFC/FullForceFitness Training Center
1300 W. Whitestone Blvd (FM1431)
Bldg C
Cedar Park, Texas 78613

See you today at 5pm SHARP!

Scott
Scott@fullforcefitness.net
512.233.0756


P.S. We're taking fitness boot camps to the next level.
No bugs, no rain, no mud, no dog poop.

We've got 4,000 sq feet of indoor space with free weights, heavy bags,
core balls, dynamax balls, stationary bikes, agility drills, fitness games,
fitness challenges and more!

Session 29 - Day 2

"The only journey is the journey within."
Rainer Maria Rilke

P.O.C.

Day 2 is always the telling sign as to how the boot camp participants will do for the rest of the session.

We were at near full capacity for day 2.

Good job, everyone!

Main activity was Pyramid Overload Circuit (P.O.C.)

This was the first time we have done this workout in the new facility.

We had 9 cones spread apart.

5 cones outside.

4 cones inside.

Reps outside were 15.

Reps inside were 20.

Exercises were:

Squat jumps
Jumping jacks (the easy one)
Pushups
Squat jumps
jumping jacks
Situps
Mtn climbers
Dive bombers
Burpees

Great workout!

See you Thursday.

Scott
Scott@fullforcefitness.net
512.233.0756

P.S. Check out our punchcard option at www.fullforcefitness.net

3 Keys To Great Nutrition!

We talked a little about this in class this morning:

1) Before eating, ask yourself will this food take me closer to my goals OR further from them?

2) Ask yourself, will this food give me more energy or sap my energy?

3) Eating is a hormonal event. Your body releases insulin (the fat storage hormone) to combat
high glycemic foods (sugary foods). Think about how your body will respond based upon the food choices that you make.

We finished session 28 today!

Congratulations to all of the participants.

Session 29 starts on April 21st. Sign up now and save $25 now at
http://www.fullforcefitness.net

Scott
Scott@fullforcefitness.net

"How I lost 25lbs, 10 sizes and improved my self esteem!"

Marie lost 25lbs, 10 clothes sizes and best of all improved her
self esteem with FullForceFitness.net boot camp.

Her 2 minute video is here -> http://www.vimeo.com/863129/

New! Indoor/Outdoor Cedar Park Location.

No rain!
No bugs!
No excuses!

4000 Sq feet of fitness boot camp space!
Free Weights!
Boxing!
Plyo Boxes!
Jump Ropes!
Dynamax Balls!
Fitness Games!
Fitness Challenges!

The best boot camp facility in Austin!

Over 20 years training experience!

Going on 4 years in fitness boot camp business!


Session 29 early bird registration.

April 21 - May 15
Monday, Tuesday and Thursday
5:45 - 6:30am

SAVE $25 and reserve your spot at http://www.fullforcefitness.net

Price goes up Friday, April 11th!





"There is a sense of exhilaration that comes from facing head-on the
hard truths and saying, "We will never give up. We will never
capitulate. It might take a long time, but we will find a way to
prevail."

-- Jim Collins


Scott@fullforcefitness.net
www.fullforcefitness.net
512.233.0756

Tough Workout and a Back Flip!

Todays workout was:

2 Teams:

Dumbbell Stability Ball Bench Press x 15

Situps x 15

Jumprope x 50

Dips x 15

Jump Touch x 15

1 lap (100 yards)

Give your team a point for exercise that you complete!

Team Becca wins with 109 points

As we were finishing up the class Becca does a full back flip on the mats.

And then she does 2 more...

Guess I didn't work them hard enough today :)

Scott
Scott@fullforcefitness.net

Sign up for session 29 now at www.fullforcefitness.net Save $25 and grab your spot!

Wobble

We had 2 teams today.

1 of the teams had 1 less member than the other to see if they could overcome.

We played three 7 minute intense "games".

The goal was to score as many points during each game that you could.

Final score: 49 to 36

The team with less members hung tough but in the end the other team pulled it out.

Have a great weekend!

Scott
www.fullforcefitness.net

P.S. Despite some of the negative news out there - remember...each of us can control whether or not we exercise, what we eat, and following healthy sleep patterns.

Sign up for session 29 now at www.fullforcefitness.net

Adela

Todays workout was:

3 teams


At my go do:

60 situps per person

Cone relay drill (each team is racing against each other)

Iron crosses x 15
Plate Front raises x 15
Heavy bag kicks x 15 per leg
Med ball jackknife x 15
Down and backs x 2
DB overhead extension x 15

Mark a point for your team for each 2 exercises that you complete.

In the last 3 minutes, I changed this to mark a point for each 1 exercise that you complete.

Team1 with 39 points wins!

Special guest and business partner, Adela Garcia (Ms Fitness Olympia 07) makes an appearance at todays class!

www.adelafitness.com

Is there anyone in Austin (or in the world) more fit than Adela? Uh, no.

And who's fitness boot camp does she come to when she wants a kick butt workout?

Ours - www.fullforcefitness.net

Adela video promo

Scott
Scott@fullforcefitness.net


Sign up for session 29 at www.fullforcefitness.net

Lovely Linda

Today was partner day.

I partnered up with Linda today.

We did:

1) Ladders 9 -> 1
squat jumps
scissor squats
squat thrusts
push ups

2) Jumprope x 100
Hvy bag until partner gets 100 on the jumprope (repeat this drill twice)

3) 6 bastardos
9 situps
12 db laterals
15 scissor squats (repeat this drill twice)

4) 20 jacks/20 walking lunges
20 jacks/scissor squats
20 jacks/dips

5) broadjump burpee down and back (30yards) (repeat twice)


We were sweating, we were straining, we were burning calories and we
sharpened up our mental toughness!

We walked out of the gym heads held high and feeling GREAT!

Thanks, Linda!

Scott
www.fullforcefitness.net

p.s. sign up for session 29 now at www.fullforcefitness.net

One For Marie

Friday, March 28th I had a demo class at the new boot camp facility.

We were expecting 20 elementary school teachers to show up for a 3:30pm workout.

We named the workout for Marie - the teacher who orchestrated the class (thanks to Dawn, also).

The workout was:

6 dirty thirty yard dashes

15 dumbbell overhead squats

30 sec with the heavy bag (these teachers are tough!)

15 burpees

The finish line was when Marie completed 4 rounds of the above!

Good job, ladies!

Scott York
www.fullforcefitness.net


P.S. Sign up for Session 29 now - it starts on April 21st!

Day 5 Session 28

3 Rounds for Time:

DB Swings x 15 reps
Push Press x 20 reps
Squats x 30 reps

MC = 7:37
DS = 5:14
DR = 6:45
KJ = 4:44
ER = 5:54
SC = 7:37
JL = ?
NC = ?
LC = ?
BD = ?
MC = ?
JW = ?
LB = ?

"We are what we repeatedly do. Excellence, therefore,
is not an act but a habit."
Aristotle

Sign up for session 29 now at www.fullforcefitness.net

Scott

Scott@fullforcefitness.net

512.233.0756

Day 4 Session 28

Today was "90/30"

90 seconds of exercise/rest 30 seconds

Exercises were:

1) 15 Thirty yard sprints (until JLo is done)
2) Plyo box jumps

Repeat twice

Rest

3) Heavy Bag kicks
4) Jumpope

Repeat twice

Rest

5) Side crawls
6) Mountain climbers

Repeat twice

Rest

7) Cage Burpees
8) Alt rev lunges

Rest

Repeat twice

We have the best facility for boot camps in Austin - period!

Dedicated to boot camp training

Wide open spaces

Free weights

Boxing

Core balls

Mats on the floor

High, high ceilings

Bathrooms

Water fountain

And an unbelievable intensity.

Reminds me of my hardcore bodybuilding days squatting 10 sets of 10 reps with 365lbs on the bar!

Hey!

Maybe I can still do it...

Scott
www.fullforcefitness.net

P.S. Signing up for session 29 now at www.fullforcefitness.net

P.S.S. Starts on April 21st

New! FullForceFitness Video Tip!

Here's the first FullForceFitness video tip!

Fitness pioneer and icon, Austin's own, Monica Brant-Peckham.

Monica has helped to put fitness and figure competitions on the map.

She has competed for many years and has been featured on numerous major
magazine covers within the industry.

Monica and her husband, Scott are members of the Austin Mayor's Fitness Council .

Click the link to discover her famous strawberry protein pancakes:

http://www.vimeo.com/802463

(note - turn up your computer volume to hear the audio)

Monica is a business partner of mine at www.fitnessandfigurereality.com

We just shot this video segment last week!

Scott
www.fullforcefitness.net

Day 1 Session 28

Today's Cedar Park workout:

Warmup/Stretch

Abs

Dynamic:
Skip
Side shuffle
Carioca
Jog

1 Lap

Stability Ball Dodge Ball

Tug of War

Main activity:

5 rounds (timed)

1 Lap (1/10 mile)
Overhead squats x 15 reps (using a barbell, med ball or dumbbells)
Heavy Bag x 40 punches
Burpees x 15 reps

Best time:

14:10


Scott
www.fullforcefitness.net

The Beginning Of A New Chapter!

Today was the last day of Session 27.

Session 28 starts on Monday, March 17th
at OUR NEW STATE OF THE ART INDOOR LOCATION!

If you're looking to get in shape and you live in the Cedar Park
area then look no more.

You have found THE BEST Indoor/Outdoor Boot Camp facility in
Austin!

Over 4,000 sq feet.
Plenty of parking right in front.
Brand new equipment.


The best prices in Austin.

No need to supply your own equipment.

We have:

Clean Indoor Bathrooms.

Water fountain.

Mats on the floor.

Free weights.

Core Balls.

Heavy Bags.

Cone drills.

Jump ropes.

Outdoor activities.

Team challenges.

Climbing ropes.

Chin up bars.

And the best instructor in the city of Austin - me!

Enough said!

New location:

1300 W. Whitestone Blvd
BLDG C
Cedar Park, Texas 78613

Video clip of a recent class in the new location -> http://www.vimeo.com/761671/

Looks fun, huh?

No mud, no rain, no wind - just calorie blasting fun workouts designed to get you
in the best shape in the least amount of time.

As a recent boot camper said:

"You got me fit - FASTER!"

Go to www.fullforcefitness.net to register for session 28 now!

Save $25 and reserve your spot!

Limited spots available!

FullForceFitness Bootcamp Indoors!

Dodge Ball Game!

Today was a blast!

We were at our super secret (so far) indoor location in Cedar Park.

It's over 4, 000 sq feet.

We did our normal warm up, abs and core.

Then we did some duck walks, bear crawls and crab walking and ran a few laps for our Dynamic warm up.

Then we played "Stability Ball Dodge Ball".

Using 3 stability balls.

We split the room in half and lined up cones as the center line.

2 teams.

Each team started 20 yards away from the center line where the 3 stability balls were.

On my go, each team had to broad jump towards the stability balls and grab one (if available).

Then it was pure dodge ball fun.

If you get hit (it doesn't hurt) then you have to join the other team.

Time limit = 4 minutes.

This game was taken from my new book, "Fitness Games"

Main activity was:

Stability Ball transfer x 15 reps

Run 4 laps

Barbell Squat x 15 reps

DB Stiff Legged Deadlifts x 15 reps

Dynamax Ball Slam x 15 reps

Core Ball laterals x 15 reps

Mark a point for your team.

Team with the most points wins.

20 minute time limit.

Team 1 = 31points

Team 2 = 34 points

Sign up for session 28 in Cedar Park or Austin at www.fullforcefitness.net

It starts on Monday, March 17th!

Scott
scott@fullforcefitness.net
512.233.0756

Are you next?

Here's a testimonial that I just received:

(will you be next?)

"Hey Scott:

I'm back from skiing and it was GREAT. I was able to keep up with my
husband and I skied blacks this time.

I also want to let you know that I
have gone from a size 16 to size 10 since I started boot camp.

I'm on to my next goal now that skiing is over. I want to do the 425
mile bike ride called Ride the Rockies. So I will be signing up for at
least 3 more session.

I have about 18 months to train for the 425 mile
bike ride. If you know anyone that may be interested please let me know,
we can have up to 10 people on our team. The bike ride is June.

I missed the sign up date this year, which is just as well I'm not ready to ride
the 425 mile. Here is the link if you need more information
http://www.ridetherockies.com/

I will see you in the morning. Thanks for putting on such a great
program!"

J.W.
Cedar Park, TX

No Class This Monday, Feb 25th!

We'll pick up class again on Tuesday, Feb 26th!



Suffer From Neck Pain? Read This!

Click the link for a great story on how strength training can
help you or your loved one overcome neck/shoulder pain!

link -> http://tinyurl.com/2vrepo



Scott
Scott@fullforcefitness.net
www.fullforcefitness.net
512.233.0756

Mystery Workout!!!

M Y S T E R Y W O R K O U T...coming Tuesday, March 4th 2008

All FullForceFitness current boot campers will be given further details soon.

I'm having trouble sleeping at night because I'm so excited about this!

Scott
Scott@fullforcefitness.net
www.fullforcefitness.net

512.233.0756

Presidential Effort!

"You Need A Place To Workout...We Give You A Place To Play!" (c) Scott York


Video testimonial from my pal, Dr. Joe Vitale -> http://www.vimeo.com/700517/

Reminder: Off next Monday, Feb 25th! I'm playing Mr.Mom while my wife is in Chicago for
a baby shower.

Todays Class:

Warmup/Stretch

Core/Abs

Games

Main Activity:

3/4 mile run
rope climb (this is a 12 foot height using a 1"thick manilla official rope)
ring pullups x 20
walking lunge to cone
broadjump burpee back to start
1 lap (110 yds)
dips x 20
decline pushups x 20
2/10 mile
rope climb
ring pullups x 20
walking lunge to cone
broadjump burpee back to start
1 lap (110 yds)
dips x 20
decline pushups x 20


FINISHED!