Archive for the ‘Fitness Articles’ Category

Latest News

Tuesday, 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 – www.succeedoverhaul.com.au (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 – www.crossfitsfs.com

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 @ scott@crossfittechnique.com 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!

Scotty

Defy your Limits


8 weeks till Summer!!!

Thursday, 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

Thursday, December 13th, 2012

mobility-moves

For the past year, Kelly Starrett has posted daily mobility workouts on his MobilityWOD.com 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 – www.mobilitywod.com

Helping out those love handles

Thursday, March 8th, 2012

While they might have a cute name, you probably think love handles are anything but adorable. Most people with love handles are self-conscious about them and try to hide the excess rolls of fat bulging from their sides or lower back. Coming in different sizes and shapes, love handles may be just small rolls or massive amounts of fatty tissue. Males and females are susceptible to developing love handles and they can be found on skinny people as well as those who are overweight.

The reason? The area of your body where love handles develop is around your oblique muscles, an area often overlooked during exercise. How in the world can you get rid of these rolls of fat and find your waist again? To lose weight on any part of your body you need a total body workout. Targeting a specific area won’t decrease its amount of fat. You’ll also need to cut down on your calorie intake.

This happens with a healthy, low fat diet, coupled with plenty of aerobic exercise and strength training. Though you’ll need to do all these for weight loss, strength training will result in toned obliques. Interested in toning your oblique muscles and firming up your midsection? You’ll want to give these five exercises a shot.

For full story click the image below:

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Canberra People with lack of Mobility!

Monday, October 3rd, 2011

Hey fellow Canberra Boot Camp & Canberra CrossFit people..

I am seeing a growing trend in many people not helping themselves out both in everyday life and also those who are into their fitness and health.

 Many Canberran’s are not doing anything to progress in their training and skills by failing to do any mobility or flexibilty work (not to mention what is happening to those that are sedentry on a daily basis).

It is vital that you spend time on your flexibilty if you wish to progress and get fitter, faster, stronger, or just to live longer for that matter!

I have just finished up a few sessions in my garage today, and I am seeing some lack of flexibilty in some people.

Here is an awesome resource tool for you. It is called the mobility WOD, run by Kelly Starrett, and he is the king of mobility in the CrossFit world, and he can certainly help YOU!!!

Check it out and get flexible:

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These toning shoes

Thursday, September 29th, 2011

Well I have had a whole host of people over the last few months come to me about these new ‘toning’ shoes.

Personally I think it is a waste of money (my own opinion).

We have been created to use our body in as natrual state as possible, and using these artificial items are ruining our bodies!!

I run in shoes with no support or cushioning and my feet and legs have never been so good! If you have shin splints I am going to tell you to run barefoot for a month and see what happens! Not run off and spend $600 on getting orthodics.

I will post about this soon but, this just came out in the news today that should answer your question about the toning shoe:

Reebok Agrees To $25M Settlement In Refunds For ‘Toning Shoes’

Don’t forget ‘Spring into Summer’ Boot Camp Canberra starts next week, REGISTER NOW…..

Scotty

What is Better? Cardio vs Strength

Wednesday, May 4th, 2011

Hey guys,

Would love your feedback on what you think is better?? Leave your comments below! Let’s start a bit of debate…

Cardio or Strength??

Here is the latest Succeed Online Magazine, click on the image below…

Enjoy the read:

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The Succeed Team

P.S. Save the date – Saturday 27th August for the 2011 Succeed/Alive Chairy Ball, tables and seats will be available for purchase from next week… stay tuned!!!

Do you Want a Flatter Stomach?

Wednesday, April 13th, 2011

Here it is guys the latest Succeed Online Fitness Magazine full of great info for you for you read, feel FREE to pass this onto anyone that may be interested:

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Enjoy the read everybody, we hope to see you back to Boot Camp soon..

The Succeed Team

Do you want to be Sick Less Often?

Thursday, March 24th, 2011

The evidence is clear – regular exercise is good for you!

And not only is it good for you, but doing it regularly and consistently will have a positive effect on many areas of your life.  No more clearly can this be shown but in the workplace.

sick-personDo you want to get sick less often? Do you want more energy? Would you like to be more confident? Would you like to be able to handle stress better? Would you like to give yourself more opportunities for promotions?

Countless studies have proven that being fit and healthy will result in more energy, superior ability to focus clearly and more effective ways to manage stress levels. Now wouldn’t that make life a lot easier?

By improving yourself in these areas alone, you may be able to counter your weaknesses, and eliminate those factors that may be stopping you from getting that promotion, from gaining recognition and taking on more responsibility, from having the chance to earn a higher salary or improve your living standards!

Participation in a work-based exercise program can greatly increase job satisfaction and help to counter boredom and complacency. It can also encourage other positive health-related behaviour, such as quitting smoking or weight loss.

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 sporting games – touch football, soccer, volleyball, cricket
– start a walking/running club at lunchtimes
– participate in a workplace fitness program
– join a local health club
– hire a Personal Trainer

Regular exercise, combined with sound dietary habits, WILL make a difference in many areas of your life, especially in a place where you spend a large chunk of your time – in the workplace!!

We have discounted memberships for Succeed Boot Camps right across Canberra for the month of March & April, simply click here and email us..

Do You Know Anyone Like This?

Saturday, February 26th, 2011

Did you know that the vast majority of people in this day and age have excess abdominal fat? lounge

 The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is NO quick fix. There are NO pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either, they are all a crock of s@#*. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body and a nutritious diet full of unprocessed natural foods. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and finish up with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over 15 years researching this topic, and applying it “in the trenches” with myself as well as thousands of my clients to see what works to really stimulate abdominal fat loss the best.

The entire solution… all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Succeed Boot Camp 12 week program.

The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines in our program, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

We want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS, but you to be prepared to do the work it takes!!

So if you are up for it, or want to prolong your life, then why not head to a Succeed Boot Camp session for a FREE trial and start on the journey to change TODAY….

Click here to email us for a Boot Camp in Canberra near YOU!!!