Posts Tagged ‘Belconnen Bootcamp’

For the Ladies – What is your Favourite Type of Training?

Thursday, December 3rd, 2009

This one is for the ladies…

succeed-fitness-ladies-session

What type of training do you prefer to do?? Let me know in the comments below. In the meantime have a read of my take on this matter.

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to circuit style weight/ cardiovascular training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from the higher intensity circuit style weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of circuit style strength and cardiovascular training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; circuit style strength and cardiovascular training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, then this style of training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating circuit style strength and cardiovascular training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of circuit style strength and cardiovascular training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because the more you train, the greater the amount of endorphins women create (the natural feel good drug). They feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights and cardiovascular combined, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of just aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not complete the picture, yet when combined with moderate weight training, the benefits are huge.

 If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you train in this style at least three times a week.

What is the ideal training type for women I hear you ask? Great question and the answer is to look for a Cross Fit, Boot Camp type of training or a small group PT session in your area (just google the words and city you are in), as the majority of these classes will already have the perfect combination of both worked out for you. Be weary of the gym, health club based classes as they only work your body in one area, and that is either justs weights or just cardio.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

 Scott Williams

Australia’s Leading Fitness Expert

Contributor and writer for Health Smart Magazine, Readers Digest

Bootcamp Questions

Wednesday, May 20th, 2009

Do you need to be fit to attend a Bootcamp program?

No, that’s why you have come to us. The course has been designed to challenge all fitness levels, from ‘Couch Potatoes’ to elite athletes. At the commencement of each program you will be required to complete a Basic Fitness Assessment (BFA). Your Instructors will use the results of this BFA to separate the group into ‘Sections’, grouping together individuals of a similar fitness level.

What type of results can I expect from Bootcamp?

Bootcamp achieves significant improvements in the following areas in as early as two weeks:

  • Fat Loss
  • Muscle Tone
  • Muscular Endurance
  • Agility
  • Cardio-vascular Endurance
  • Muscular Strength
  • Speed

 What makes Succeed  Bootcamp different to other so called ‘Boot Camp’ programs?

Succeed Bootcamp is the ‘Real Deal’.

The secrets to Succeed Bootcamp success are simple:

  • We GUARANTEE results
  • You will achieve measurable results in the first 4 weeks
  • Every single session will challenge you, not only physically, but often mentally & emotionally
  • Bootcamp programs are periodised, meaning that every single session requires you to work harder than the last

 How much does Succeed Bootcamp cost?

Bootcamp program costs less than $15 per session or $35 per week.

This includes 12 – 36 physical training sessions (depends on the program), your Bootcamp  t-shirt, drink bottle, pre and post health screening and fitness testing.

Imagine achieving better results for less than a boring gym membership where you are on your own…

Also, return Bootcampers receive a discount on all additional courses.

Who instructs Succeed Bootcamp?

Bootcamp is Instructed by Australasia’s only fully qualified organization of ‘BOOTCAMP INSTRUCTORS’.

These Instructors undergo a rigorous training camp and assessment, administered by Motivate to Train Organisation under Fitness Australia regulations.

 What do I need to bring with me to Bootcamp?

When you enlist in Bootcamp you will receive your own Bootcamp t-shirt, which you are to wear to each and every session..

In addition, you will need to dress in comfortable running shorts or tights, and shoes

To each session you should bring the following:

  • A windcheater or jumper (to put on before you warm up, and after you have finished training)
  • A towel
  • A bottle of water. (Be sure to hydrate properly the day before you train, as it is too late to try and do it once you start the session)
  • Asthma puffer if required

 Once I commence a The Bootcamp program, can I receive a refund if I need to stop?

No refunds will be given after course commencement. To enquire about the possibility of putting your enlistment on hold, you should speak to one of the Succeed Directors.

register in our Boootcamp Bookings today to register for our next Bootcamp Program or click here to email for more info.

Basic CMYK

Pre Bootcamp Routine

Wednesday, May 20th, 2009

Welcome to Succeed Bootcamp!

 Before you embark on the 12 week program, there are a few procedures and pointers that will make the ‘transition period’ a little smoother and less of a shock to the system.

 Getting up early

 If your body is not accustomed to early rises, then this is generally the biggest adjustment you will have to make. After all, it has been said that “80% of success is just showing up!”.

 In the weeks preceding the start of Bootcamp, try getting up at 5.45 and doing some gentle exercise (see point below for more on this) – this will start to get your body accustomed to the early starts and activity levels.

 Remember, our brains (and therefore our bodies) operate on routine and habit – the sooner these habits can be created the better!

 Get Moving

 Just like the early starts, it is important that you commence (if you are not already doing regular exercise) some light activity over the next few weeks. This will help get your body into the habit of exercising and again make the ‘transition phase’ a lot easier.

 Light activity can include:

  • Walking
  • Light jog
  • Bike ride

 Fluid Intake

 It is vital that you replace the fluids that you lose whilst exercising. Like the two points above, drinking plenty of water is a habit that needs to be established if it is not already.

 Aim to drink at least one glass of water before leaving for Bootcamp, and always ensure that you have a full drink bottle with you. Consume water at every rest break you are given, and then aim to have another two glasses of water before you go to work.

 Should I eat breakfast before or after Bootcamp?

 Eating before exercising first thing in the morning is something that is different for everyone. Some people find they can’t function without some food in their stomach, whilst others find that they feel nauseous if they do eat.

 In the week leading up to Bootcamp, try both methods and work out what is best for you. When you do eat, choose light foods that will not sit heavily in your stomach, such as:

  • Yoghurt
  • Banana
  • Toast

 See how your body responds whilst you perform your exercise. Based on this, you will have a plan of attack for Bootcamp week 1!