When I'm 64

Below is a video of my great friend and former Boss, Frank Capallupo.

He's 64 and just won a major natural body building competition in Reno, Nevada.

Inspirational!

Thoughts For The Week

You have to expect things of yourself before you can do them. -Michael Jordan

----

The main thing is to care. Care very hard, even if it is only a game you are playing. Billie Jean King

The Hercules Cookbook

Best selling author Joe Vitale and George Helmer 
have written a new book on Steve Reeves called 
"The Hercules Cookbook". Limited to the first 250 
books, each will be numbered and signed by Joe and 
George for only $29.95. This would make a great 
gift for the holiday season!

 This book has great stories from people who knew 
Steve best, great color photos, information on how 
he became an expert on nutrition, and what he ate 
during his years in bodybuilding, starring in 
films, and on his ranch.

George has had this information for many years and 
now wants to share it with you. The book is called 
the "Steve Reeves Hercules Cookbook!"  But, 
remember, it's much more that!  The book measures 
8' x 10' inches and has 108 pages of great 
information and color photos.

They are now taking orders and will not charge 
your credit card until we ship your book. The 
books are due to ship on December 11, 2010.

Order through http://www.stevereeves.com  or call 
George at 949-285.6345 for any additional 
questions or to place your order.

Thank you,
Steve Reeves International Inc.

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Muscle UP

FullForceFitness Michael Ferguson (wearing the FullForceFitness Black Shirt) working the "muscle up" on the rings this morning at FullForceFitness.

We did tire flips, plank in/outs, ring climbers, DB get ups, the burn machine and a lot of other stuff you'll never do at the big box gyms!

Join us!

2nd Place? Not A Chance...

Is 2nd place good enough for you?

Where I Need To Be

"I seldom end up where I wanted to go, but almost always end up where I need to be." –Douglas Adams

Painful Back Conditions

Nearly all people who develop painful back conditions have movement flaws. Perhaps the most common is to move the spine when it is under load. Repeated compression of the spine while it is bending almost guarantees eventual disc bulges. The spine can withstand high loads if it is postured close to its neutral curvature.

–Dr. Stuart McGill, professor of spine biomechanics at University of Waterloo

 

 

How to Kill A Personal Trainer

Habit of Making Excuses

  

"Ninety-nine percent of the failures come from people who have the habit of making excuses."– George Washington Carver

Challenging Changes

"I have made a few changes along the way with your new proposed (Consistency) Challenge. 

Wed, Sat, Sun jog take the long jog route - had been going on a jog but a shorter distance. During the week - cut back on Starbucks and portion sizes. Can't always get in more workout time but FOOD is reason why... I need to work so hard. 

So every contribution, no matter how small, is a step in the right direction. :-)"

KJ/Cedar Park

Motivation

Instead of motivation, look for inspiration. Inspiration comes from the same word as spirit. When you are inspired, the spirit moves you.

New! FullForceFitness Challenge Announced!

For the month of October 2010 we are doing a “consistency” challenge!

The challenge is to do SOMETHING fitness related each day of the month.
For example: Come to boot camp class or Do 30 minutes of cardio (walking, jogging, bike riding, workout DVD, etc) or Eat healthy for a full day (no sugar or junk) or get a massage or do a yoga class or 15 minutes of ab/core or raquet ball, tennis, basketball, etc or 15 minutes of stretching etc.

I like this challenge a lot because it forces us to establish CONSISTENCY DURING A POTENTIALLY DANGEROUS MONTH (Oct is CANDY month)!

I will be posting my daily activities and I invite you to do the same.
This is a very powerful step (posting) and it only takes a few minutes.
Plus it keeps the goal and the forefront - know what I mean?

You do not need to be a FullForceFitness member to participate!

Join by posting your daily activities on the FullForceFitness Facebook page.
http://www.facebook.com/people/Scott-York/1063174513#!/group.php?gid=55496044705&ref=ts

Lots Of Diets

Nothing takes the place of hard work for lasting results - how many of these diets have u tried? http://www.everydiet.org

Pick A Fight

It's early and still dark.

I'm running 1 mile as fast as I can.

The only sounds  I hear are my labored breathing and the steady rhythm of my asics gels flying across the pavement.

I fight the urge to slow down.

I check my stopwatch.

I AM slowing down.

So I pick up the pace.

I'm about to pick a fight with myself.

And I already know who the winner will be.

There are 2 voices in this fight.

One of the voices seductively whispers :

"Walk, take a breather, no one will know."

The other voice fights back with:

"You can do this, Scott, you've been training for this, keep going."

"You need to save your energy for your 2 year old - you're going to need it today."

"I'm going to win this one."

And so it goes...

This is a typical battle that I engage in when I run.

I don't think of myself as a runner.

Running, for me, can be uncomfortable and foreign.

I'm more comfortable squatting, benching and curling.

But, you have to feel comfortable feeling uncomfortable if you're going to progress physically and mentally.

Of course, that's a tough price to pay these days in an immediate gratification society filled with progress killing excuses.

But deep down, we all know.

Don't we?

“When the fight begins within
himself, a man's worth something.”
- Robert Browning, 1855

"How much can you know about yourself if you've never been in a fight?"  ~Fight Club movie

Session 56 starts Monday, August 30th!

The great thing in the world is not so much where we stand, as in what direction we are moving.

– Oliver Wendell Holmes

Here's What You Get (and do I follow my own advice)? via @constantcontact

Here's What You Get (and do I follow my own advice)? via @constantcontact

"How To Live Longer With Running"

Great post about the benefits of running.

I have not always enjoyed running but as I stick with it, it definitely gets easier...


Here's the article:  http://www.howtolivealongerlife.com/2009/11/how-to-live-longer-with-running.html

FullForceFitness Reviewed

"I am not sure where to start with other THANK YOU SCOTT for your program.

Before I get started talking about the program I am going to tell you my view of Scott York (http://twitter.com/ScottYork).

He's very friendly and you can tell he is doing this for the people and his own enjoyment and not the money.

To me this is a priceless trait and it just makes the camp fun.

He works to push you through the workouts and also to educate you on proper nutrition on your road to becoming fit. He also very giving, I once asked if he wouldn’t mind coming to talk to my fellow co-worker about fitness and he did not think twice before accepting the chance to come talk to them.

Overall Scott has a very calming and positive presence that when around you just want to push yourself to the best that you can. What more can you ask for from a coach.

About the camp (www.FullForceFitness.net) I have been attending this camp for two months now and about to go into my third and it is completely amazing.

I was not sure what to expect at first as I had never done any type of group training, so I entered with an open mind and ready body. I took it easy trying to learn things at first and everything we were doing was simple to pickup yet challenging as a workout.

Here are a few things I have gained from the camp:

• Suffering in a group is truly easier than doing it alone. I have worked worked out with partners before, I have used a personal trainer, and even now workout alone regularly. But when I am training with my group, they push me harder than I can ever do myself and I also am able to push them also.
• Beating things is a good thing. The class has a lot of MMA style training. Regularly we use focus mitts, heavy bags, and dummies to punch, elbow, kick, and knee. To me there is no better way to relieve stress than getting to punch and kick things, oh, it is a good workout also.
• Keep it Simple and create your own intensity. Most of the workouts that we do are not complex nor use complex machines/equipment, but they are planned out in a method to get the most out of your complete body. There are very few days that I not completely drenched in sweat after 45 minute workout.

A few of my own lessons learned in class.

• One of the first classes a 15+ foot rope climb was part of the workout. I had never climbed a rope, at least in my adult life, I am just getting where I can do a few pull-ups unassisted. Well Scott asked, “you think you can get to the top” and I was not sure and said I would give it a try. In the back of my head I was thinking there is no way, but as I was put into a small team and assigned the task of climbing, I pushed and to the top like a monkey in a tree without problem. I was able to push that negative thought out and complete it for my team and not just me.
• We are pushed to complete a challenge and one of them is a 12 min mile. I have been working out pretty solid for about a year now and on a treadmill I can push a 10-11 minute mile with a good pace but it is not solid running. With that I was thinking ok this should not be too hard I can do this within 12 (thinking it would be 10-11 minute time). Well I got started and pushed and was able to not only run the entire thing, but do it in around 8:50.
• The next challenge put in front of us was a monthly challenge: 1/3mile run, 5 double unders, 5 clapping pushups, 5 burpies, 5 squat jumps. Well the first time I did this it took me 4:19 to complete. Well through the training and learning to push myself I was recently able to set my new PR at 2:53.

So in conclusion, I would highly recommend Scott’s Full Force Fitness Camp to anyone (beginner to advanced).

For me, the camp has assisted me in learning new ways to do my workouts that I can take anywhere.

But the most important thing that I have gained from this camp is that I have a lot more in me that I know and I can dig deep and push a little harder when the time is tough and overcome the want to take it easy or quit.


This camp will not only assist you with your physical fitness but also your mental fitness. You will be pushed and learn to push yourself to new levels you didn’t know you could go to." - Michael F/Austin, TX

Expectations

"Don’t lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality."

– Ralph Marsto