"Obesity Rates Idle As Most Of Us Are Already Fat"

America’s rapid rise in obesity appears to have leveled off, with new government figures showing no significant increase in a decade.

But there's little reason to cheer. More than two-thirds of adults and almost a third of children are overweight, and there are no signs of improvement...

(read the rest here)

Scott York's FullForceFitness and Monica Brant

Consistency and Commitment

" Whenever and wherever you find true virtuosity, look behind the scenes and ‘consistency’ and ‘commitment’ will be there every time. They are the keys to virtuosity."

–Peter Vidmar

Every 1st Monday of the Month

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."

–Joseph Pilates

FullForceFitness starts a new 4 week session every 1st Monday of the month.

Next 4 week session begins on February 1st 2010.

Register at www.fullforcefitness.net

Schedule 2010

Session 48 1/4 - 1/28/2010 (underway)

Session 49 2/1 - 2/25/2010 (register at FullForceFitness now)

Session 50 3/1 - 3/25/2010

Stairs or Pills?

"A man’s health can be judged by which he takes two at a time: pills or stairs."

–Joan Welsh

"Your BootCamp Is Awesome!"

"Your boot camp is awesome and it is a privilege to be able to train with you. I feel better both mentally and physically almost instantly because of your boot camp. Thanks for putting me back on the wagon.

I really like the challenges for the next two sessions (Session 48 and 49)"

Thanks, Misty G./Round Rock, Tx

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Keys To A Healthy Body

"Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity."
–John F. Kennedy

Persistance

"Those who do not find time for exercise will have to find time for illness."

–Earl of Derby

Cage Crushing With Monica Brant and Austin Fit Magazine

The Workout Full Force Fitness Boot Camp

Circuit Training & Cage Crush
with Scott york www.scottyork.com

{1} 30-yard sprints (x 4)
{2} 10 pistols/10 box jumps (x 4)
{3} 10 overhead squats/10 box out and ins (x 4)
{4} 30-yard sprints (x 4)
{5} Burpees for 1 min with 1 min rest (x 2)
{6} 10 dumbell swings/10 double-unders (x 3)
{7} 30/20/10 knee raises/ring pull-ups
{8} Cage Crush (2 min)

------------------

Q&A with Monica

Did you get your butt kicked?

Yes, it was a great workout and today (the day after) my glutes are sore which is awesome!

Did you ever feel over-exerted?

Definitely during the 2nd timed “burpees.”
Those are tough!

What was the hardest part of the workout?

The ring body-weight pull-ups. Especially since I took some time off from my regular gym workouts.

(read the rest of the article here

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Cobwebs To Cables

‘Habits are at first cobwebs, then cables.’ ~ Spanish Proverb

Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.

And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.

I’m here to tell you that you can do it. It’s possible. I’ll show you how.

The Problem with Most Resolutions
While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.



New Year’s Resolutions usually fail because of a combination of some of these reasons:

* We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).

* We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.

* We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.

* We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.

* Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.

* Resolutions are often vague — I’m going to exercise! — but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from succeeding.

The 6 Changes Method
So what are we to do? I’ve created the 6 Changes Method to solve these problems:

* We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.

* We implement the habit changes gradually, so we don’t run out of steam.

* We start out really, really easily, so it isn’t intimidating.

* We focus on enjoyable activities, so we don’t need “discipline”.

* We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.

* We have a very specific plan with actions built in, using proven habit change techniques.

If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change.

You’ll have habits that will change your life, and that’s no small feat.

The Method
So how does the 6 Changes method work?

It’s simple:

1. Pick 6 habits for 2010.

2. Pick 1 of the 6 habits to start with.

3. Commit as publicly as possible to creating this new habit in 2 months.

4. Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.

5. Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.

6. Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly.

7. Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process.

Post written by Leo Babauta.

(http://zenhabits.net/2009/12/the-definitive-guide-to-sticking-to-your-new-years-resolutions/)

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2 Great LowFat Recipes For 2010

Oven-Fried Chicken

This is a good alternative to traditional fried chicken and a great way to start the New Year with less fat in your cooking. Save time by buying cornflake crumbs, found in the “breadings” section of the grocery store. Serve it with Sweet Potato Fries. Also low in fat.

1 1/2 pounds skinless, boneless chicken breasts or 2 1/2 to 3 pounds chicken parts
1/4 cup cornflake crumbs
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/8 teaspoon ground black pepper
1/8 teaspoon salt (optional)

Preheat oven to 425 degrees. Skin chicken if necessary. Spray a 9-inch by 13-inch dish pan with nonstick cooking spray. Mix cornflake crumbs, thyme, sage, pepper and optional salt in a plastic bag. Place a few pieces of chicken at a time in the plastic bag and shake to coat evenly.

Arrange chicken pieces in the pan so that they are not touching. Bake boneless chicken breasts for 15 to 20 minutes or chicken parts for 45 to 60 minutes. Serves: 6.

Variation: For Italian Oven-Fried Chicken, substitute 1/2 teaspoon of Italian seasoning for the dried sage and dried thyme.

Nutritional Information:
Serving Size: 3 ounces meat, cooked, without bone
Carb Servings: 0
Exchanges: 3 lean meat
Nutrient Analysis: calories 137, total fat 1g, saturated fat 0g, cholesterol 65mg, sodium 100mg, total carbohydrate 3g, dietary fiber 0g, sugars 0g, protein 26g

Sweet Potato Fries

You can use either yams or sweet potatoes. Yams have a bright orange color and a stronger flavor, while sweet potatoes are white in color with a milder flavor. If cooking with Oven-Fried Chicken, you can lower the temperature to 425 degrees and bake about 5 minutes longer.

4 medium sweet potatoes or yams, peeled (about 4 ounces each)
1 tablespoon oil (canola or olive)
salt to taste (optional)

Preheat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut potatoes into half-inch slices or strips. Place potato slices in a plastic bag with oil and shake well to coat potatoes evenly. Arrange potatoes in a single layer and bake for 12 to 15 minutes, or until golden brown, turning potatoes halfway through cooking. Sprinkle with salt, if desired. One serving is a good source of fiber. Serves: 4.

Nutritional Information:
Serving Size: 4 ounces
Carb Servings: 1
Exchanges: 1 starch, 1/2 fat
Nutrient Analysis: calories 116, total fat 4g, saturated fat 0g, cholesterol 0mg, sodium 15mg, total carbohydrate 20g, dietary fiber 3g, sugars 4g, protein 2g

Source for Oven-Fried Chicken and Sweet Potato Fries: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D.,

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