Archive for June, 2009

24 Things to Always Remember

Wednesday, June 24th, 2009

Your presence is a present to the world.

You are unique and one of a kind.

Your life can be what you want it to be.

Take the days just one at a time.

Count your blessings, not your troubles.

You will make it through whatever comes along.

Within you are so many answers.

Understand, have courage, be strong.

Do not put limits on yourself.

So many dreams are waiting to be realized.

Decisions are too important to leave to chance.

Reach for your peak, your goal and you prize.

Nothing wastes more energy than worrying.

The longer one carries a problem the heavier it gets.

Do not take things too seriously.

Live a life of serenity, not a life of regrets.

Remember that a little love goes a long way.

Remember that a lot … goes forever.

Remember that friendship is a wise investment.

Life’s treasures are people together.

Realize that it is never too late.

Do ordinary things in an extraordinary way.

Have heart and hope and happiness.

Take the time to wish upon a star.

 AND DO NOT EVER FORGET, FOR EVEN A DAY, HOW VERY SPECIAL YOU ARE !

Posted in Mind | 100 Comments »

Why you Should Weight Train

Monday, June 22nd, 2009

By: Scott Williams

Want to get a whole lot more out of life?

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 By undertaking a strength program you can help to combat diabetes, and it is a well known fact strength training improves glucose tolerance in people who have type II (adult onset) diabetes. Strength training combined with a sensible diet can level out glucose levels to the stage where a person with type II diabetes is no longer dependant on insulin.

 A combined weight training and cardiovascular program elevates your resting metabolic rate, which helps burn more calories at rest ( a good thing). The more muscle the body has the faster the metabolism works! Between the ages of 20 and 40 the average woman loses 3.6kg of muscle and gains 10kg of fat. Men between 20 and 80 lose up to a quarter of their muscle mass. Studies show, people doing a combined program can increase strength by 43% in the arms and shoulders and 22% increase in leg strength.

 Weight training also benefits people with arthritis as it gives a reduction in joint pain and fatigue and a big gain in strength. Recent studies conducted at Tufts University and The University of Nebraska, both show that strength training work caused significant declines in arthritis activity.

 Weight training develops muscle strength that supports the joints.

 WHAT YOU DON’T USE…. YOU’LL LOSE– as we get older our muscle and bone density decrease, weight training can turn all this around as it stimulates new tissue growth for both the muscles & bones ( a very good thing). On average people who lift weights and do regular cardiovascular exercise, have bones that are 46% more dense than our sedentary counterparts.

 Research shows that weight training causes fewer heart symptoms. It yields better coronary artery flow, greater muscle strength and less fatigue. It is scientifically proven that just by starting a weights program you can cut the risk of heart disease by up to 23%.

 Just by doing some basic weights/exercise, it can make simple tasks like carrying groceries, getting up & down or in and out of a car become much easier.

shopping

 By exercising regularly you will have more energy, sleep better, be more alert and become more active.

 Exercise doesn’t need to be complicated – it just needs to be regular. The following are some examples of how exercising can be made easier:

  • – organise fellow staff members for lunch time activities – bootcamp classes, various sports
  • – start a walking/running club at lunchtimes
  • – participate in a workplace fitness program
  • – join a local health club
  • – hire a Personal Trainer
  • – increase incidental exercise (ie. park the car further away, walk to work, take the stairs not the elevator)

 If you would like to organise a staff exercise program, or an exercise program for yourself, please do not hesitate to email me with your enquiry.

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Posted in Fitness Articles | 79 Comments »

Make it a Habit

Wednesday, June 17th, 2009

Do you have trouble getting motivated to exercise?

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Do you wish there was something you could do about it?

Do you think it’s your willpower that just doesn’t measure up?

What if there was a way for you to develop your willpower?

What if I could give you a few little secrets that you could use to create motivation and put to use to reach your fitness goals? Well if you’re willing to supply just a little bit of desire and a little bit of effort, I’ll teach you how to develop an unstoppable motivation and willpower that your friends will envy.

The key to your success is a simple five letter word… and that word is habit. This is our number one goal! Yes! Our number one goal is to create the habit of exercise and our improved fitness will be a by product of accomplishing this. How are we going to do this? We are going to break this down as far as necessary. And you will be the one who determines just how far that is. What do I mean by that? Well virtually all exercise consists of either steps or repetitions. Think of your favorite exercise. Is it walking? Then it can be broken down to steps… (or time spent) right? Is it push ups? Then it can be broken down to repetitions. Get the idea? So if we are to succeed at creating the habit of exercising, technically we only need to take “some” steps or to do “some” repetitions on a regular, consistent basis.

You might be thinking, come on now… how is taking a few steps or a few repetitions going to help me reach my fitness goals? Stay with me for a minute. Most people who fail at reaching their fitness goals, fail because they lack motivation. And the reason they lack motivation is because their holding the wrong picture in their mind. Both of how you perceive exercise and how you perceice yourself, plays a big part in the picture….. Always remember, something is better than nothing.

I begin by telling myself that I am going to do “one set” of my favorite exercise (the leg press) and then after giving myself two or three minutes to recover from that set, I will then ask myself if I want to do more. Nine times out of ten I do! And if I don’t I can still feel good that I did that set and strengthened the habit of exercise. Surely anyone can do a “single set” of their favorite exercise and create the habit of doing so. Make the goal creating the “habit”… not the workout!!! We can always increase the steps, the reps, the number of sets, the exercises and the time spent anytime we want to! And I encourage you to do so… whenever you feel like it!

We need to keep in mind that not all workouts have to be maximal. Start each workout with just one set of your favorite exercise. Wait 2 or 3 minutes and while you’re waiting, praise yourself for accomplishing that set. You’ve just included some exercise in your day. Doesn’t that feel good? You have taken the first step to creating a habit… a very good habit. And each time that you do this you are strengthening that habit. Now, ask yourself if you feel like you want to do more. If not… stop. If so, repeat.

Many people get to the gym and turn around and go home because they just don’t feel up to working out that day. But many of us have found that if we just submit to doing a set or two of something, we begin to feel like doing more.

Habits begin like flimsy cobwebs at first and are strengthened day by day to become like unbreakable cables to strengthen our lives. What happens is once you get started, you will begin to feel the endorphins rush and most of the time you will “feel” like doing more. I kid you not! Try it!

Here is a poem that I came across recently that seems appropriate for this article. I hope you enjoy it.

Who am I?

I am your constant companion.
I am your greatest helper or heaviest burden.
I will push you onward or drag you down to failure.
I am completely at your command.

Half the things you do you might just as well
turn over to me and I will be able to do them
quickly and correctly.

I am easily managed –
You must merely be firm with me.
Show me exactly how you want
Something done and after a few lessons
I will do it automatically.

I am the servant of all great men;
And alas, of all failures, as well.
Those who are great, I have made great.
Those who are failures, I have made failures.

I am not a machine,
Though I work with all the precision
Of a machine plus the intelligence of a man.
You may run me for a profit or run me for ruin –
It makes no difference to me.

Take me, train me, be firm with me,
And I will place the world at your feet.
Be easy with me and I will destroy you.
Who am I? I am habit!
– Anonymous

 Looking for a Personal Trainer or Bootcamp in your area? Go to our website today for more details: www.succeed.com.au . Email your interest and we will give you a FREE Personal Training session, just so you can see what actually does happen.

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Posted in Mind | 73 Comments »

Beginners Guide to Fitness

Tuesday, June 16th, 2009

What to do when you are ready to get in shape?

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!

TIP #1: GET MOVING

The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.

TIP #2: STRETCH

Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!

TIP #3: CLEAN YOUR DIET

Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.

  • Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
  • Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
  • Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!

TIP#4: FIND A GYM & PERSONAL TRAINER

After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.

TIP #5: FIND A BUDDY

There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best.

Looking for a trainer in the Canberra area? Then look us up at: www.succeed.com.au and you will receive a FREE Personal Training session with one of our professional staff.

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Posted in Fitness Articles | 101 Comments »

Adam Cobb

Thursday, June 4th, 2009

Adam Cobb – Royal Australian Navy

I had ridden the diet and weight gain rollercoaster more times than I was willing to admit during the years prior to commencing my training at Succeed, I was in search of a change, and my very first session with Jesse was enough to convince me that “Succeed” was everything I was looking for and more!

 The commitment to hard work through physical challenges was not a new concept for me as I had been ‘training’ for a couple of years prior to my start with Succeed, however the commitment to myself, and what was truly best for my body, fitness and long term health was a hurdle I had not faced before. So many available fitness options focus solely on instant results without regard for the implications these fast-gain results can have on your body, or for the emotional battles fought only within yourself. “Succeed” is about so much more than just results, and Jesse was ready to help me face these battles head-on!

Jess’s unwavering dedication, support and guidance have been instrumental in me finally achieving success with my weight, and in me achieving amazing results with my fitness; a level I never thought possible for myself.

Jesse is passionate about what he does, and you can not help but become enveloped by this attitude. He is a constant source of motivation and displays a genuine commitment to ensuring you reach your goals and true fitness potential. Jesse offers a service you will not find anywhere else!! I have found that by being encouraged to push through the boundaries and limitations I had placed on myself, that I am capable of so much more that I had believed possible. I have no hesitations when I recommend ‘Succeed Personal Development to anyone. Boot Camp or Personal Training they come out of top.

I truly believe that by training with the team from Succeed it is possible to achieve the results you desire. I have.

 SURROUND YOURSELF WITH THE PEOPLE YOU WANT TO BE LIKE AND THE PEOPLE YOU LOOK UP TO,

 IF YOU DO THAT YOU WILL SUCCEED

Adam Cobb – Royal Australian Navy

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Posted in Testimonials | 71 Comments »

Karen Reid

Monday, June 1st, 2009

 Karen Reid

1  How long have you had a trainer?

 I have been working with a trainer for 45 minute sessions three days a week since 8 October 2005.  When initially assessed, my fitness level could largely be considered very poor, particularly in the cardiovascular area.

 2    How has having a trainer helped you/what results have you achieved?

 It has really been the trainer’s ability to work directly with me and progressively increase session intensity in line with improvements in my fitness level which has gained significant and exciting results for me.

 The dedication, support and commitment provided by the trainer to help me reach my personal goals have been major success factors for me and for the first time I find myself really enjoying exercise.  I never knew I could work so hard or laugh so much (or enjoy such intense blood circulation in my face!).  Such a fantastic way to get fit.  I plan to live until at least 90 years old, feeling as positive, healthy and happy as I am right now.

If there is any doubt about just how far things have progressed, check my results so far.  My strength and flexibility have both doubled, while contributing to a lovely pair of toned arms, and my resting heart rate has gone from 108 beats per minute to 68 beats per minute.

 In the end, personal training is not just about fitness – it’s about personal and professional attention to the body, which in turn has such a positive affect on the mind .  How apt that my trainer works for Succeed.  Indeed he does!

 3    What aspects of your sessions do you particularly enjoy?

 Boxing is something new for me and is a lot of fun.  However, I really like all elements of the sessions as they are always different and I never quite know what to expect (except they will be challenging and I will finish feeling hot, sweaty and fabulous).

 The best thing about the sessions is that they cater for various fitness levels (so you can do it with all your mates!) and there are always plenty of exercises to suit individual preferences.  And all while laughing and having a great time.

 4    In your opinion, who would benefit from having a personal trainer?

 Absolutely anyone.  With the trainer prepared to come to your local park and train you and your friends, it’s a unique, healthy and environmentally attractive alternative to the gym.  As the sessions cater so well for all fitness levels (you get out what you put in too!), it’s easy for your beer belly mates to come along as well.  There are men, women and sometimes my teenage son in our group and we equally achieve great results.

 5    What are your future goals?

 To continue to learn and improve, to respect my body, to appreciate life, fresh air and the considerable talents and professionalism of my trainer, and maintain a lifestyle which never neglects the importance of health and fitness.

Posted in Testimonials | 490 Comments »