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

Texas Shrimp Scampi Recipe (courtesy of "Steamroller Stanley")

"Hey Scott.  Thought I'd share a recipe
with you I made last night.

I get bored with the foods I'm able to
prepare sometimes so I branched way out
last night and made Texas Shrimp
Scampi.

I took a fresh carton of Pico de Gallo
and cooked it down with chicken broth
(I think white wine would be good too).

I added shrimp and cooked til done and
then put in artichokes,capers and just a
few black olives for color and warmed that
up and then sprinkled it with low fat parmesan
and we had it over whole wheat pasta.

It was pretty darn good.

I think it would be great to stuff chicken
breasts with it and then use the pico sauce on
top too.

I've looked at the website and I know some
of those recipes are good too but they call
for crazy spices sometimes I don't have but
this one was really easy.  If you have anything
that you really like,let me know.

Oh, HEB sells whole wheat bread crumbs too so
sometimes I use the low fat bread crumbs and
parmesan and coat the chicken and then spray it
with Olive Oil Pam and bake it make chicken tenders
and the kids really like that one too.

I'm lucky b/c my kids will eat just about anything.

Just thought I'd share.

See you Monday!"



Kimberly L. Stanley

Stanley & Co. Real Estate

(512)336-2550 office

Losing The Last 10 Pounds

Jamie Eason Brian Fitzsimmons Photo

When you want medical advice, you listen to Medical Doctors.

When you want financial advice, you listen to Financial Experts like Warren Buffett.

When you want fitness advice, you listen to Fitness Experts like Jamie Eason.

Jamie is a professional fitness model who HAS to stay in shape year round for photo shoots, appearances, etc.

When asked about losing those last tough 10 pounds, Jamie says:

"The last 10 pounds are typically the most stubborn. Many people experience plateaus and overcome them, but to get that last bit of body fat to melt away takes some serious discipline.

Our bodies like a little bit of fat for optimum hormone function, so you have to keep your body guessing - vary your routine and incorporate both high and low intensity cardio.

The goal should be to maintain muscle mass, which keeps you more metabolic (burning more calories at rest), while shedding the last bit of fat.

I personally like to incorporate plyometrics and sprints.

A consistently "clean" diet is also critical to dropping those last 10 pounds, so be real about your dedication."

Respect

"The respect of those you respect is worth more than the applause of the multitude."

–Arnold Glasow

Courage and Perseverance

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air"

–John Quincy Adams

Fall In Love With The Process

"Fall in love with the process and the results will follow.

You’ve got to want to act more than you want to be an actor.

You’ve got to want to do whatever you want to do more than you want to be whatever you want to be, want to write more than you want to be a writer, want to heal more than you want to be a doctor, want to teach more than you want to be a teacher, want to serve more than you want to be a politician.

Life is too challenging for external rewards to sustain us.

The joy is in the journey."

–Bradley Whitford

P.S. Fall in love with exercise, moving your body, feeling the buzz, increased blood flow and the results will come.

If you don't feel like you can fall in love with exercise...spend some time at the park watching the kids running, jumping, climbing, skipping, hopping, crawling, lifting...:)

Focus

"I’m not warning against learning many things on many subjects, and virtuosity can indeed be useful. My warning is against distraction, whether you invite it or just let it happen, as I’ve done all my life.

In baseball, high-percentage hitters know better: it’s “focus” they talk about, and they prize it as much as strength.

Psychologists describe skilled rock climbers and tennis players and pianists as going beyond focus, to what they have called a “flow” experience, a sense of absorption with the rock or the ball or the music in which the “me versus it” disappears and there’s a kind of oneness with the task that brings a joyful higher awareness, as well as successful performance.

I’ve had these experiences, too little but not too late, and probably you have, too. They are a supreme kind of pleasure. You will have more of them if you do one thing at a time."

–John Walsh

It Worked For Sheila!

(click image to enlarge)

"Just wanted to say Thank you to Scott and FullForceFitness for helping me get in the
best shape of my life at age 44!

I joined Full Force Fitness last year not really
knowing what to expect. Scott does a great job at keeping the classes fun and
challenging.

I was impressed how he modified movements so that
anyone at any level can complete the class and get a great workout. I had so much
fun in his class- I didn't realize how hard I was working.

I've never had abs before
and as a mother of two really didn't think I would ever see myself in this kind of
shape.

Thanks to Scott at Full Force Fitness I was able to achieve my goal and go
on vacation with my husband feeling good about the way I looked!

Thanks Scott!"
~Sheila

The Will To Win

"Most people have the will to win; few have the will to prepare to win."

–Bobby Knight

Awaken

"Your vision will become clear only when you look into your heart … Who looks outside, dreams. Who looks inside, awakens."

–Carl Jung

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Great workout this morning, gang!

Every 2 minutes for 9 rounds

30 jump rope
20 med ball partner sit up toss
10 DB lunge laterals
10 DB froggers
5 Bastardos