Drive

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

–Vince Lombardi

Mindful vs Mindless Holiday Eating

I like to eat just like the next person.

Especially during the Holidays.

There's food all around, Holiday movies to watch, football games to get lost in, long lost relatives to visit with and children to make cookies with.

But...

The excess calories add up fast, don't they?

It's called "mindless eating".

So here are 3 tips to help you keep your weight in check during the "most wonderful time of the year"!

1) Stick to a schedule.

If you overeat the evening before, don't say to yourself that you'll fast all day to make up for it.

It probably won't work.

You'll just find a reason to do the same thing again in the evening when the food and drink start appearing.

So stick to a schedule.

Eat a light breakfast (I have slow digesting oats, flax seed, irish oats mixed together).

2 - 3 hours later eat some protein (I have egg whites with a couple of egg yolks).

2-3 hours later eat your next meal (and repeat until 8pm or so).

2) Drink lots of water.

You've probably heard this one before and it's true.

Set out a big container of water and try to drink all of it throughout the day until it's empty.

I use a 1 gallon container.

note - don't drink too much liquid during your meals so you don't interfere with the digestive process.

3) Exercise

Do something. Play with the kids. Take a walk before breakfast. Go to the gym and run on the treadmill.

Go to boot camp class.

Do "every minute on the minute" (workout you can do at home).



By following these 3 tips, you'll feel great throughout the Holidays while you enjoy eating a little more than you normally might.

A fitness lifestyle is not about refraining from food and drink.

It's about making smart decisions, having a plan, acting on those plans and feeling great!

FullForceFitness has morphed into a blend of strength, cardio and mma style workouts.

The average participant shows up on time, ready to go, doesn't complain and knows that a war of wills is going to take place for about 45 minutes each training day.

There's just no other way.

Simple.

Effective.

Addicting.

FullForceFitness

Discipline

"Self-respect is the fruit of discipline; and the sense of dignity grows with the ability to say no to oneself."
-- Abraham Joshua Heschel,

Faith and Belief

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

– Gail Devers

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.

sublurban

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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