"Thanksgiving Day comes, by statute, once a year; to the honest man it comes as frequently as the heart of gratitude will allow."
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
Click here to read full story...http://fittoboom.msnbc.msn.com/?source=msn>1=25054#/home/article/16/Article_Yoko_Config
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.
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)
If you have health and fitness goals, look at them closely.
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:
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!”
Cedar Park, Texas – June 12, 2009 – Local fitness expert Scott York has helped more people fit into their bathing suits again than he can remember. And he insists it is much easier to lose weight fast than people may believe.
“Seriously, if people would just follow these three quick weight loss tips they would be well on their way to fitting into their bathing suit this Summer, “ York emphasized. The fat loss expert believes he can help most anyone who wants to lose weight fast.
“I want people everywhere to realize just how simple weight loss can be, “ York added. “They can start with these three tips and they will be well on their way.”
Bathing Suit Season Tip #1:
Avoid soft drinks, juices and other drinks loaded with sugar. These types of drinks are very high in calories. A twelve ounce soda can contain 150 calories of almost all sugar.
Bathing Suit Season Tip #2:
Eat 5-10 servings of fruits and vegetables each day. This will help most people meet their micronutrient needs for the day. And since they are a good source of fiber, they will help people curb their appetite and control hunger.
Bathing Suit Season Tip #3: Record what you eat and drink. York uses a free application for his iphone called “Lose It!”. People will be amazed at how much they really consume over the course of a day without really realizing it. Keeping track of food intake is critical to success because it gives people the true picture of what they are eating (and how much) each day.
Scott York is the owner of FullForceFitness Boot Camp and has been a fitness professional for over 24 years. York is available for interviews or to discuss other story ideas related to weight loss and fitness. He can be reached at 512-913-6344 or via email at Scott@fullforcefitness.net For even more information please visit www.fullforcefitness.net
Scott York is a local Cedar Park, Texas fitness boot camp owner. Today he reveals the 5 obstacles a busy mom faces in her eternal quest for a better body.
FullForceFitness Session 41 starts on Monday, May 25th. Click here to register!
I have had the pleasure of personally working with hundreds of busy moms over the course of my fitness career.
Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.
Unfortunately, many mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.
After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders.
Multi-Task Much?
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body and better health they so desperately are seeking. Here they are, in no particular order:
Obstacle#1- Too Many Missed Meals- Especially Breakfast!
Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.
Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!
So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to a series of events that can deprive your body of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.
Look- there’s always room for break fast if we just make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.
Mix water in the tupperware container and your are set!
This meal provides approximately 500 calories and 30 grams of protein.
Obstacle#2- Failing To Make The Daily Workout Appointment
This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!
Schedule your workouts and stick to them like they are a family obligation!
If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.
In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the early afternoon, but that just doesn't work for me right now so it’s best for me to get my workout done first thing in the morning. This way the stresses of the day never get in the way of my fitness.
In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!
I can’t tell you how many times I have had a Mom who as “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.
Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!
Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!
I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.
Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”
If NO- put it down and go thumb through a fitness magazine, book, or watch a quick music video to distract yourself.
Interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.
Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.
Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?
Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t trust my clumsy-self doing intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.
Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!
A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!
So I say “zip it” to all of those who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.”
Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the BS that wine is an integral part of a healthy diet.
Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I understand that. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.
P.S. Session 41 starts on Monday, May 25th. Register at www.fullforcefitness.net
I want to share four quick tips with you today that, when you boil it all down, sum up what all of us need to know to get lean and stay lean for life.
It's simple and it works!
TOP 2 EXERCISE TIPS
* Obliterate Fat Using A Total Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week. Alternate between 50 seconds of work and 10 seconds of rest using exercises like squats, pushups, lunges, rows and planks for core. Perform up to 4 rounds without rest for a killer 20-minute total body workout.
* Discover the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike or for body weight cardio exercise that you can do at home like running in place or jumping jacks.
TOP 2 FOOD TIPS
* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.
* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your stomach both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it.
Scott
www.fullforcefitness.net
PS- Read about one of my best friends, Dr Joe Vitale, and me in the latest issue of Austin Fit Magazine (http://www.austinfitmagazine.com/). There’s also my new video project called “Kick Mo’s Butt” in this issue.
Find the free magazine all around the Austin area…
PPS – Some random pics from days gone by…
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