Latest News

February 3rd, 2015

Well alot has been going on in my world!!

I haven’t posted on this site for a while as I have launched into a few new business ventures!

Very happy to announce that I have now bought my very own facility to work out of (should have done it years ago)..

I am still running the Boot Camp on Mon/Wed/Fri, although I have now changed the name to Succeed Overhaul – (to send me an email click through and hit the sign up button to email me)

Head on over to there if you wish to find out more about the Overhaul (program is starting in the next few weeks so time to move fast and get back into gear now the kids are back in school

I have also bought my own place in what is now called CrossFit SFS (formally CrossFit Technique) I am in the process of building a new site so for now you check it all out here –

Also I have joined forces with ASN Supplements with the 10 week Transformation Challenge! So far we have over 280 competitors which is AWESOME!!

If you missed the seminar on Wed 4th Feb then please contact me to arrange your FREE sessions, feel free to bring a friend along as well for support.. Also head on over the Succeed Overhaul website and I am going to GIVE YOU ALL free access to my members only section for FREE, meal plans & at home training sessions (with video’s of all movements) for you all. You really have no excuses for the next 10 weeks.

I am also running a challenge within the challenge for some amazing prizes for all those that sign up to either/both of my CrossFit facility or my Overhaul program (contact me for more info). I have a special rate for the 10 weeks!!!

You can reach me @ for any questions regarding either location, and redeeming your FREE pass.

Which is good news for YOU, you now have the option to use both facilities for the one price!!!

I have just sent 3000 flyer around the ACT, with a FREE pass to either on of the sessions!! If that is you then click through to both and check them out and see which one you think is for you? More than happy for you to go to both and check them out.

I look forward to seeing you all fitter, happier, healthier.

Changing the state of Canberra’s health, one person at a time!


Defy your Limits

8 weeks till Summer!!!

October 2nd, 2014

Hey Guys,

Only 8 weeks till Summer, so NOW is the time to dust off the training gear and get yourself into shape for Summer (should have done it in Winter, but that is another story!!).

For any newbies wanting to try out the Overhaul and our different approach to training, next week is FREE to anyone wanting to come check it out…

The programme is designed and ran by Level 1 CrossFit Coach Scott Williams. With over 18 years in the fitness industry, Scott has a wealth of knowledge and ways to get the most out of his clients.

Any current members, please bring a friend to come and check it out next week for FREE as well…

Simply drop me an email and I will get you signed up ASAP!

With locations in Tuggeranong, City, and also NOW on the Northside, there is no excuse not to join up!

Also as part of your membership you will even have access to a Health Club and Canberra’s only 24/7 Functional Fitness centre to train on the other days!

* costs vary depending on package*

So what are you waiting for???

Head here for more info: OVERHAUL

Struggling to lose the wobble??

July 3rd, 2014

By, Scott Williams

Most people have issues with their jelly belly. No matter how hard they try to get rid of it, that fat pouch around their lower stomach stubbornly stays put. So how can you get it to budge, minus the gruelling, celebrity-worthy, work-out regime? With a little bit of exercise, a simple food plan and lots of clever tips, you’ll have a flatter stomach in no time.

Beating the bulge

It’s an unfortunate fact of life that as we age, we get thicker around the middle. This is partly due to changes in weight distribution, but it’s also because a certain type of fat — visceral fat — becomes more prominent as we get older and collects around our organs. This fat is potentially dangerous if it gets out of control and can cause high blood pressure and high cholesterol.

So why is it so hard to get rid of? It’s very difficult to spot reduce certain parts of our body. This means that while you may be able to lose weight overall, targeting certain areas like your tummy is tricky. Our abdomen is also where we store a lot of the ‘the baddies’ when it comes to weight loss — stress, bacteria, bloating and inflammation can all add to the fat concentration around our middle. Women’s menstrual cycles and food allergies also contribute unnecessarily to rounded stomachs, so if you are experiencing severe stomach cramps, constipation and diarrhea in conjunction with either of these, see your doctor.

The other reason jelly bellies are so hard to ditch is because there are a lot of misconceptions about how to lose excess stomach weight. Contrary to popular belief, sit-ups and abdominal work-outs are not the answer. While they will add to the overall tone and shape of the area, the only way to get rid of the bulge is with cardio exercise. So to set you on the right track, we’ve put together a general program to help you target your jelly belly. Try and stick to it for at least eight weeks and then reassess your goals.

What exercise should I do?

Cardio: Ideally three cardio work-outs a week for 40 minutes each is the way to go. Whether you choose to hit the treadmill, swim, walk, do an aerobics class or jump on a bike is up to you. Try and mix up your work-out routine though, so you don’t get bored.

Strength: This is where the abs workout comes in. While sit-ups are great, there’s no point in doing 30 of them a day for six weeks because your muscles need to be challenged. We suggest doing two of the below exercises after your cardio workout and alternating them weekly.

Basic crunch: Lie flat on your back, knees bent and feet flat on the ground. Put your hands behind your head for support only, not to take any weight. Using your stomach muscles only, raise a few inches off the ground, hold for three seconds and return to your starting position. Do three sets of 15.

Standing twist: Stand tall and hold a towel or resistance band high above your head so your arms are straight. Slowly draw a large, wide circle over your head using your stomach muscles to move only the upper half of your body. Do three sets of 15. To make it harder, use a weight instead of a towel.

Feet lift: Lie flat on the ground and keeping your feet together and legs straight; raise your legs three inches off the ground. Hold for five seconds, lower them an inch and hold for five again. Don’t let your feet touch the ground at any time. Do three sets of 15.

Hanging knee raises: Hang from a high bar, like a chin-up bar. Bring your knees up to your chest, hold for three seconds, and then bring your legs back down. Only use your abdominal muscles to lift your legs, keep your body still and use controlled, slow movements.

Slow bicycles: Lie on your back with your left knee bent towards your chest and your right leg extended a few inches off the ground. Place your hands behind your head and lift your shoulders slightly. Swap your legs slowly, keeping your feet and shoulders off the ground. Do three set of 15.

Other options: The rowing machines at the gym, sit-ups on exercise balls, belly dancing, Pilates and yoga are all great for toning and reducing your stomach. Mix up your workout routine by replacing one of the staples with one of these each week.

What should I eat?

Follow a normal healthy eating plan, keep these food tips in mind and you should notice a difference around your middle within a fortnight.

The yes list:

Water and green tea, creates lipogenisis


Rice, corn, gluten-free products and potato.

Protein. Go for organic chicken and meat because they have less hormones and bacteria.

Low-GI foods. Look for the label on foods in supermarkets.

Fibre. It regulates your bowel movements so include wholegrain bread, cereal and nuts in your diet.

The no list:

Too much fruit, wheat and dairy can cause bloating. Don’t cut these out of your diet altogether, just reduce your servings to two a day.

Alcohol, caffeine and fizzy drinks.

Salt makes you retain water unnecessarily so stay away from processed (takeaway, packet) foods which are high in sodium.


Chillies and spices. While they can kick-start your metabolism, they can also upset your stomach, so just monitor your body’s reaction to spicy foods.

Tricky tips to a flatter tummy

As well as exercise and healthy eating, there are a few small things you can do to reduce your jelly belly…

Stand up straight: be conscious of your posture and pull your stomach in, it’ll force your middle muscles to work 24/7, hence burning around an extra 33,000 calories per year.

Breathe: it’s perhaps the most important, yet most neglected, aspect of ab-training. Deeply exhale through your mouth and inhale through your nose as often as possible.

Laugh: having a good giggle works all the muscles in your stomach.

Get a good night’s sleep: lack of snooze time will lead to poor digestion and weight gain.

Eat early: the later you eat dinner, the harder it is for your body to digest so the food just sits around your stomach.

Colonic irrigation: some people swear by the process of flushing bacteria out of your stomach with pressurised water. It will flatten your belly, however, it’s a tad uncomfortable and not for everyone so do some research.

De-stress: we hold stress in our tummies so find an outlet for your worries like meditating, boxing, reading, swimming, or writing.

Moisturize: supple, tanned skin gives the illusion of a tighter tummy so invest in a good moisturiser and fake tan.

Dress right: certain fabrics cling to our skin more than others so if you want to play down a jelly belly, opt for softer, more flexible fabrics like cotton, silk and chiffon.

Post Baby Training

June 20th, 2014

Simple Strategies for New Moms

by: Scott Williams

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra kilo’s would hurry up and disappear! While it won’t happen overnight, these six tips can help you lose that extra weight in a healthy way.

1) Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do, yet few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds on the market now so your baby can join you on a bike ride or even a hill walk. If swimming is fun for you, why not offer to take a friend’s teenager to the pool. She can sit close by with your baby on the pool deck while you do a few laps, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out.

Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a walk are an ideal way to start. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. And if the weather is bad you can always walk around the mall and enjoy the sights.

Look for a gym or club that either has a crèche, or even better a facility that allows you to keep your baby close by (most CrossFit boxes run classed for Mum’s these days).

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby’s birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to you being cranky or a bout of the baby blues, neither of which will motivate you to continue exercising!

Remember the old adage, “always leave ‘em wanting more.” This should be your fitness mantra in the first few postpartum months.

In other words, stop before you’ve had enough and you’ll be more likely to continue with your fitness program the next day.

2) Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you’ll be increasing the amount of weight you’re carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you’re lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore—you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you’re on the go, try to carry your baby with you and you’ll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 kilo’s.

And there you have it, two painless ways to lose those extra pregnancy kilo’s effortlessly and without stress. Remember, your baby won’t be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you’ll get back in shape with hardly a second thought.

By, Scott Williams

Co Founder and Director,

Succeed Personal Development

Succeed Overhaul


June 18th, 2014

Menopause!! Does it Cause Weight Gain?

Do they always have to go hand in hand?

On the initial front it does seem that way (or the local GP has made it that way as an excuse for females, gotta love the easy way out).

YES, gaining weight is so common after menopause.

Fact, about 30% of women aged 50 to 59 are not just overweight, but obese!

So what is the answer??

Well, you guessed it…. EXERCISE

Why Weight Gain Often Occurs After Menopause

What is it about menopause that makes it so challenging to keep off the weight? It is likely a combination of factors related to menopause and aging.

Estrogen- appears to help regulate body weight. With lower estrogen levels (which obviously drops as you get older), females tend to eat more and be less physically active. Reduced estrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy.

It is possible the same thing happens with women when estrogen levels decrease after menopause.

Lack of estrogen may also cause the body to use starches and glucose less effectively (thus becoming slightly insulin resistant), in turn increasing fat storage and making it more difficult to lose weight.

Other age-related factors. As women age, many other changes occur that contribute to weight gain:

1. You are less likely to exercise. In fact, 60% of adults are not active enough and this increases with age.

2. You lose muscle mass, which decreases your resting metabolism, making it easier to gain weight.

3. Your aerobic capacity declines. This is the rate at which you can use up energy during exercise. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you’re exercising, no matter what your past activity levels were.

So What Can be Done?

– Exercise is effective at influencing the levels of total body fat and abdominal fat. The more active you are, the less weight you are likely to gain. A National Institutes of Health review showed that people who participated in aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who did not exercise. And, exercising while you’re in the process of losing weight — as well as after you’ve lost it — may be critical to maintaining weight loss.

– In case you missed the facts above, in females as you get older, you actually nneed to train harder than what you did when you were younger!!

– exercising leads to muscle mass, which keeps you metabolsm working faster, thus helps reduce adding weight as you go throu menopause.

Here’s what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

– high blood pressure

– diabetes

– heart disease

Extra fat around the midesction increases these risks still more.

Unfortunately, a bigger waistline is more likely after menopause, but exercise can really help you out!!!

By, Scott Williams


Succeed Body Overhaul


Succeed Overhaul

April 28th, 2014

Ok until I can get the NEW website sorted I will just have to use this site for the food and at home training:

Recipe (dinner tommight)

San Choy Bow

2 garlic cloves, crushed

2cm piece ginger, finely grated

500g lean pork mince

2 tablespoons Chang’s oyster sauce

1 tablespoon soy sauce

1 green onion, thinly sliced

1/2 lime, juiced

1/4 cup fresh coriander leaves, chopped

6 large butter lettuce leaves (see note)


Heat wok over high heat until hot. Add garlic, ginger and pork. Stir-fry for 2 to 3 minutes or until pork just changes colour.

Combine oyster sauce and soy sauce in a jug. Add onions, sauce mixture, 2 teaspoons of lime juice to wok. Stir-fry for 3 minutes or until heated through. Stir in coriander.

Spoon pork mixture into lettuce leaves.  Serve.

At Home training week1/day 1

Week 1 – Day 1 – Workout

The Opening Challenges
Challenge 1: The Home Opening Challenge
Challenge 2: The Grinder
Challenge 1:
You can check out the video below for a full explanation and demonstration, but here are the basics:
Be sure to record your time
3 x rounds of
30 push ups
30 walking lunges
30 sit ups
30 air squats
Record Time:
Challenge 2:
You can check out the video below for a full explanation and demonstration, but here are the basics:
Be sure to count your reps!!
Max burpees in 3 mins

Want to know more about Omega 3 & Magnesium?

December 14th, 2012


Magnesium is expelled from muscles during exercise. It’s an essential mineral for normal muscle function, and plays a central role in the conversion of carbohydrates.

Using only the most absorbable and organic forms of Magnesium & Zinc combined with proprietary absorption enhancer (Vitamin B6 and Malic Acid) for unmatched efficiency

Malic Acid was originally derived from green apples and plays a central role in the absorption of minerals and can help prevent soreness.

Magnesium and Zinc play a central role in the recovery process (protein biosynthesis) of rebuilding muscle after exercise.

PurePharma products are specially designed to work synergistically with each other.

PurePharma Omega-3 is designed to simply be the purest and most effective product on the market. By utilizing technology, such as molecular distillation, we have obtained extremely low contaminant levels as well as a high concentration of EPA and DHA.

Each capsule contains min. 74 % Omega-3 fatty acids in a 5:2 EPA/DHA ratio.

PurePharma Omega-3 is made from small fish and is molecularly distilled to reduce mercury, PCB and dioxin levels.

PurePharma Omega-3 is certified and tested for purity and freshness by the independent laboratory IFOSn (International Fish Oil Standards) and is awarded 5 out of 5 stars.

Each batch undergoes individual examinations and must live up to strict quality requirements.

Flavoured with natural lemon oil.

The black capsules protect the fish oil from sunlight and ensures freshness. Each bottle contains 120 capsules and the recommended daily serving is 3 capsulesPurePharma Omega-3 is designed to simply be the purest and most effective product on the market. By utilizing technology, such as molecular distillation, we have obtained extremely low contaminant levels as well as a high concentration of EPA and DHA.


I now have Omega 3 & Magnesium in stock, if you are interested in purchasing please let me know at:

December 13th, 2012


For the past year, Kelly Starrett has posted daily mobility workouts on his website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

1. Posterior hip mobilization

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation

Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization

Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test

Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

All info courtesy of Mobility WOD and Kelly Starrett – there is a huge resource at Mobility WOD for performing basic maintenance on your self!

Do yourself a favour and take the time to check out Kelly’s website –

Do you Suffer from Depression??

July 5th, 2012

Hey all,

Hope your training is going well? The numbers at Boot Camp have been great even during these cold mornings! Keep up the great work!

Newsflash: Tough Mudder Training this Saturday at the track (finally ready to go)!!

Where: 306 Avonley Road
Time: 9.30am
Cost: $15 for Succeed Members ($20 non members)

Great little article to read if you get a chance guys on depression??


Don’t forget there are hundred’s of healthy recipes in the magazine as well to give you ideas for cooking:

Find the Motivation

June 22nd, 2012

Motivation is really what drives us to do anything in this world. No matter what we do, whether it be getting off the couch to fix a sandwich, or volunteering your time to read to children, there’s a motivating factor behind your decision. The difficulty with motivation is that it’s not always easy to pinpoint from where it springs.

If you’re having trouble motivating yourself to workout regularly through conventional methods, try thinking outside the box. What motivates you to accomplish other tasks? Is it your partner? Your parents? Your children? What’s worked and what hasn’t when it comes to getting you going? Consider a different line of thinking and the many ways in which working out would not only have a positive effect on your life, but on the lives of the others around you as well.

Still, it’s OK to do things for oneself as well. Perhaps much of your motivation lies in making money, or being seen as important and influential, and if so that’s fine. Don’t shy away from the real factors that influence your decisions, instead, embrace them, and determine how working out and being of sound body and mind can help you reach your goals.

One of the biggest reasons that leads to people either quickly giving up on their workout plans, or never getting started to begin with, is that they simply don’t believe they will see any results. This concept that only certain ‘lucky’ people, or those with specific metabolisms will see the benefits of working out, is a complete misconception.

Absolutely anyone can and will see the positive benefits of working out when they’ve put a solid plan into place, and follow through with it. There is no luck or random factors involved, whether you’re working out to lose weight, build lean muscle, increase your endurance, etc. A proper workout plan, coupled with the proper diet for your metabolism will lead to sure-fire results.

With the right motivation and a positive, yet realistic outlook, you’ll be side-stepping the common pitfalls that derail many a person’s workout goals. Once the results start coming in, they should be motivation enough to keep you going, regardless of any potential changes in your initial motivating factor(s).