Archive for the ‘Awards’ Category

Succeed Overhaul

Monday, 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

How to Survive the Lunch Meeting?

Wednesday, May 30th, 2012

A new client is coming to town, and it’s up to you to make him or her feel at home. That means a break from your daily routine that includes a lunch out at a local restaurant. Exciting as it may sound, you know the temptations that surround you whenever you eat out. Because there in the wide world of restaurants, you’ll encounter all sorts of tasty-looking foods that are as fattening as they are delicious. And when sitting across from your client, it’s hard to say no to a server.

How do you walk away from a lunch meeting with your good health in hand? By following these steps. Click on the mag to read more:


Never Doubt Yourself

Wednesday, August 4th, 2010

If I would leave any thought with someone I would say never doubt yourself. No matter what people say, no matter what you may think sometimes, never doubt yourself. If you believe in yourself you will succeed far more than you will fail. He who possesses a quiet kind of faith in his ability to perform a task already has the task half completed.

Believe in yourself despite setbacks, despite the seemingly immovable obstacles, despite the cold and dark, despite the woe and pain, and eventually your faith will come to fruition, and you will find all those troubles behind you.

The simplest thing in the world is to knock ourselves because we made a mistake, to give up and say, ‘I’m no good’, but the more difficult thing is to believe in ourselves and constructively continue our life. The greatest error in life is to downgrade ourselves. The most horrible tragedies in life have occurred from a lack of faith in one’s own self, one’s own ability, from a belief that one cannot succeed and that failure is their sole lot in life.

There seems to be a self uncertainty that builds up in the mind every time one makes a mistake or fails to accomplish a task, and with every successive blunder the uncertainty grows stronger until one doubts one’s ability to do anything right. Being human we are host to a number of frailties, each one of which can disturb and depress us, and makes us doubt our worth. We are not a mechanically precise machine, we are a bundle of nerves which often tangle and get jangled, but are capable of amazing performance.

We have more strength than we believe, there is more fight within us than we know and far more potential than we could ever call forth or even dream of being possible.

Author Unknown

Shannan Ponton all about the kids

Monday, June 7th, 2010

Hey Fitness Friends,

My friends and fellow Personal Trainers Shannan Ponton and Michelle Bridges are doing a tour of Australia all in the aid of helping our kids of the country.

They are in Canberra today, so if you get a chance drop down to the Tuggeranong Hyperdome and say hello between 12 – 1pm.

If I can convince them and they have time, they may also be making a guest appearnce at a few local hangouts in the Tuggeranong area, so keep your eyes out!!

Shannan Ponton has also written an interesting article on his new website:

A very interesting read with some scary statisitcs for our kids:

Have a great day

Scott Williams

Succeed Personal Development

Women Over 40 – Fitness Secrets Part II

Monday, April 19th, 2010


A combination of weights and cardiovascular all in the one session. Things like Boot Camps; Crossfit and circuit style classes are definitely the way to go.


There are several truths about what you eat that applies to everyone:

The first thing is, going ‘on a diet’ is one of the most effective ways to GAIN weight!

 Lowering your calories excessively will result in a slower metabolism.  Eventually, this will lead to more body fat, and for most women, a revolving cycle.  Making sure that your food intake is loaded up with nutritionally dense whole foods will multiply the results you will get from any workout regime you decide to use.

The second is, you cannot ‘out train poor nutritional choices’.

 What this means is, regardless of how hard you train, if your diet is poor, you simply will never get the results you want.
 The fact is, you will never actually see those muscles, or improve your trouble spots unless you make sound nutritional choices.

My TOP 3 nutritional tips are as follows:

1. Eat 5-6 small meals daily. This ensures that you never get too hungry and overeat. As well, your body knows that there is a steady supply of food coming in.  This will help boost your metabolism, which helps burn body fat.
2. Include protein with every meal. This will help to stabilize blood sugar and help to control your appetite.
3. Lower your intake of starchy carbs, and eat more fibrous carbs.  Steer clear of refined sugar.  Your mother was right.  Eat your veggies!  Eat breads and pastas in moderation.  Never drink your calories. 

Fitness and fat loss is not rocket science, but it does take some will power, and the willingness to invest a small amount of time.

 These tactics are the latest and best practices available in the fitness industry.  I’ve done my homework, practice what I preach, and I’d like nothing more than share my passion for fitness to help you meet your goals as well.

Scott Williams

Australian Fitness Expert

How to Avoid Falling off the Wagon Part 1

Tuesday, February 16th, 2010

A post about why it is so hard to stick to a diet


 Why sticking with your diet is so hard

 It is becoming quite evident, we have an obesity problem in Australia and many other countries around the world. Yet, I propose that we do not have a weight loss problem today.

  In case you’re confused at this apparent contradiction, consider these statistics:

 According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 ars, about 80 percent of all ‘losers’ have regained the kgs, and often gained back a little more than they started with.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%!

Basically this means that many people have lost weight, but not many have managed to keep it off.

Therefore, we don’t have a weight loss problem, we have a “not sticking with it” problem.

Wouldn’t you agree?

In fact, the fall and subsequent regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time Easter rolls around, the diet is old news and forgotten!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it? 

This is exactly what I focus on with my clients. I have also put together this new list of the top 8 reasons why many of you seem to fall off the wagon.

Having a better understanding of the problem, better helps lead you to solutions.

Rather than worrying about all the varied diet plans, like whether you should be on low carb or high carb,  vegetarian or meat eater, I propose that if you focus on these 8 tips in the next blog, you’ll start getting more lasting results on your new easy to follow food program.

 By the way I hate the word ‘diet’, you should never call it a ‘diet’. If you have to then is it not the right meal plan for you. It should be easy and something you can stick to for years to come.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have one of the best nutrition programs in the world (such as the Last Phase Fat Loss Program), it doesn’t do you much good if you can’t stick with it!

Stay tuned for part II and ways to avoid falling off the wagon.

 Scott Williams

Author of Last Phase Fat Loss

The Life of a Sydney Swan

Sunday, December 13th, 2009



Well after the pleasure of spending a week with the Sydney Swans, it has really opened my eyes to the life of a full time football player.

I was amazed at how much of a finely tuned machine both player and organisation were at the Sydney Swans.

A big thank you to the club, coaches and players for making me feel at home and allowing me in to their lives for a few days.

I have to say I am amazed at the fitness levels of these guys.

Depending on the day it starts around 8am as the players start rolling into Swans HQ. Those that need, head down to get rubs and strapped up for the session ahead.

They hit the track at about 8.30am where it is a solid 30 – 45 minute series of stretching and light warm up drills.

From there it was amazing to see the structure of the players and coaching staff as they are having to deal with players that have done the full pre season, to players coming back from injury and of course the new draftees that have only been at the club for a week.

How they have it all set up for each player at various levels so as to avoid the possibility of injury was amazing and my hat goes off to the Strength & Conditioning Coaches for such a professional structure.

The session goes on average for about four hours with a fantastic mix of conditioning and skills combined for the players. By the end of the session they average around 10km (take me a week to run that far).

They then head off for massage, lunch etc before being required back for the second session of the day about two hours later. It is mix of things for recovery from a tough morning session.

As it was pre season and players at different levels I was very fortunate to get a look at the different styles of fitness sessions that were conducted based on how long they had been in the pre season program for.

Each day was very different and to much to mention here, but the Sydney Swans have an awesome strength and conditioning program for players.

I now have a better understanding why football is a full time sport. With training up to two sessions a day six days week, I get tired thinking about how much they do in a week (take me a month).

The environment and culture of the club is also something that really stood out for me. It feels like a real family when you have been with them for a few days. The players seem to have a knack to really switch on to training together and lift each other. They all get along really well and it was evident, when going to lunch etc when they all just hang out together.

As most of you know I am into giving to charity where possible and doing my bit for the community, and the Sydney Swans are no exception, with players going either going to hospitals or schools on a weekly basis to either help out with their AFL skills or to just cheer them up a bit.

Some of the senior players like Adam Goodes, Brett Kirk, Nick Malceski etc create an environment around the club that is fun and relaxing for all the players.


some of the boys in training

I wish the Sydney Swans all the best for the 2009/10 season even though we will be trying to knock their reserve grade side off in the ACTAFL.

Scott Williams

Australian Fitness Expert

Kids and Obesity Part II

Sunday, December 6th, 2009

I have recently returned from a wonderful trip to Perth where one of my businesses was fortunate enough to win the coveted:

 2009 Australian Personal Training Business of the Year

Beofre I left I posted a question in regards to whose fault is it that we are the fattest country in the world.

If you have a spare few minutes sit and listen to what some of Australia’s leading Government, media and fitness professionals had to say:


Be sure to leave a comment on your thoughts and rate this video for me.

Scott Williams

Australian Fitness Expert

What is NLP?

Thursday, October 1st, 2009

Neuro Linguistic Programming (NLP) is a set of specific techniques that deliberately restructure toward positive functioning of the brain’s thinking and the body’s behaviours by aligning the conscious with the unconscious mind and body. NLP offers highly refined tools to take charge of every area of life in the most effective way possible to produce results. It enables individuals to proactively design their physical and emotional responses.

 Neuro Linguistic Programming (NLP) is a set of specific techniques that deliberately restructure the brain and the body’s behaviours toward positive function through the alignment of the conscious and unconscious mind and body. NLP offers highly refined tools to take charge of every area of life in the most effective and efficient way possible to produce results. It enables individuals to proactively design their physical and emotional responses and therefore, their results.

 The three components of NLP are:


 The nervous system’s taking in of life or reality through the five senses

  • Sight (Visual)
  • Sound (Auditory)
  • Touch (Kinaesthetic)
  • Smell (Olfactory)
  • Taste (Gustatory)

 Understanding how the body and mind neurology works to better direct it toward more effective thoughts and behaviours.

 Creating new neurological pathways that break through mental boundary conditions.


 Becoming aware of how communication occurs within self and with others;

  • Pictures
  • Sounds
  • Feelings
  • Tastes
  • Smells
  • Internal dialogue

 Using language to guide the mind toward change.

 Speaking to others within their particular representational system or their model of the world.


Understanding the mind is like a computer with though patterns as the software and discovering what programs are determining current experience.

Using specific tools and techniques to reprogram, upgrade and install new software for optimal high performance.

Telstra Business Awards

Monday, August 24th, 2009

Telstra Awards logo

Well after 12 weeks of interviews, formal functions and a wonderful trip to Sydney last week, the final award for the Telstra Australian Business of the Year was announced.

Unfortunately Succeed didn’t take home the overall Telstra Australian Buisness of the Year award. Beaten closely by ‘The Coach Program’.

We feel absolutely honoured that from nearly 4000 nominated businesses, to be named in the top seven businesses in our country. Not a bad feat for what started as two man business working in our garages and ovals in Canberra.

Congratulations to all the wonderful businesses that made the finals.

 It was fantastic to see a huge range of finalists, ranging form a meat abattoirs in Victoria to motorcycle building company in Tassie to an online tours company in Queensland to a fitness company in Canberra to a vaccine company in South Australia. Well done to all businesses for reaching the pinnacle of Australian business.

We would also like to thank all of our past and present clients and staff for their support over the last four years. Without all of you we wouldn’t be were we are today.

Australia’s Best Personal Training Company…..