FFF Success!

"For anyone who is intimidated by your class because they feel they are "too
overweight" or "not in good enough shape", I say try it and make a
commitment to stick with it and YOU WILL get results. Not only will you
lose weight but you will feel so much stronger and better about yourself.
All you have to do is show up!!"

C.B./Cedar Park


---

"My daughter always asks me about class. Today I was proud to tell her
about the session challenges and how I had progressed over the session.

I think I am most proud that I beat my 1 mile time again - by myself.
You can easily play head games and talk yourself into slowing down but
today I guess I kept my head on straight. I figured I would need
someone out in front to help me keep up the pace, but I proved that to
not be the case."

K.J./Cedar Park

---
"Thanks for today. Even though the workout seemed overwhelming, I feel
accomplished. Just gotta finish that rope climb and improve on my run. It
was a great workout!"

K.S./Cedar Park

---
“Scott,

I just wanted to tell you that last week I went to a “Big Name” gym.

I was watching what was happening in the gym.

Now I have never belonged to one of these places, and have only been inside one or two in my life.

I was very disappointed to see that few people interacted with each other.

In all fairness, I was near the elliptical and treadmills, but they just got on the machine and stared at the TV.

Obviously I am a bit biased as I LOVE your class, but I can’t imagine paying to go to such an impersonal place.

Anyway, just wanted to give you a pat on the back for creating such a great atmosphere, in your classes, and taking a personal interest in all of us.”

A FullForceFitness Member
Cedar Park, Texas

-

“Thanks for all you do Scott! Your program is awesome!”

Sabrina B.

Cedar Park, TX

-

“I am reaalllyyyy Jonesin’ to get back - I know I’ve only missed 2
classes but I am not a happy camper. It is NOT the same doing Burpees
and all the other torture moves, in my garage, as it is having fun with
the girls in class. Even my music doesn’t make it better.”

Jill S.

Cedar Park, TX

-

“I just wanted to let you know about the positive results I achieved through the last 5 weeks of boot camp.

I went golfing twice over Christmas(I hadn’t played for about 4 weeks) and I hit the ball off the tee 10, 20 and almost 30 feet farther than I ever have!

I can only attribute this to boot camp and improving my core. I will most definitely continue to sign up for future boot camp classes, and recommend your classes to others interested in improving their overall physical well-being. Thank you!” - Angela M., Cedar Park

-

“I loved the class and can’t wait to do it again - great program! The variety of exercises that the class offered was a huge plus - I did things that I had never done before and didn’t think I could do at first!

After 4 weeks I felt stronger and was very proud of the exercises I learned and accomplished!” - Dana Swann, Austin

-

“I truly have enjoyed my reintroduction to Fitness! Peace & Goodwill.”

- Bridget, Cedar Park

-
“The early morning workouts actually give me more energy throughout the day to get more done. I have very young children who have been my excuse as to why I don’t have the time to work out. I’ve given up my excuses and just got busy doing it and it is the best decision I have made. I can feel myself getting stronger, faster, better and I am so proud of the progress I’ve made. Thank you for your inspired, creative and motivational classes.” - Kim S., Cedar Park

-

“My wife is currently enrolled in your class and just registered for your next session (Session 14). She has really enjoyed the program and is definitely benefiting from your workouts.” - Matt Smith, Cedar Park, Tx

-

” I am really enjoying boot camp so far. Thanks for all your help and advice!” -

Mary Millican, Cedar Park

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.