Posts Tagged ‘Bootcamp Tuggeranong’

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:

checkoutmyonlinemagazine-style2-square

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..

Why Boot Camps Work

Wednesday, March 2nd, 2011

Why Boot Camp Are So Effective for Fatloss

•functional movements and exercises that burn more calories and fat

•boost fitness levels quick.

•They Challenge you physically, mentally, and emotionally which is key for long term results

•Hold you accountable for showing up and for giving 110% when you’re there.

•Include different workouts everytime you train and are of course fun and interesting.

•Are full of other highly motivated people who encourage and motivate you.

•Boot Camp will Push you to go past your comfort zone while staying safe.

•It will Address all aspects of fitness including cardio, strength, and flexibility.

•Set achievable fitness goals that contribute to weight loss and fat loss.

•We can address healthy eating and metabolism boosting strategies.

•Are more affordable than one on one personal training.

•Can be modified for people of all levels.

If you are considering on starting on your road to fitness, then why not let Australia’s Personal Training Business of the Year help you out.

To book your FREE session simply email admin@ succeed.com.au today

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!!!

Do you Truly Enjoy Working Out?

Sunday, January 16th, 2011

Are you truly enjoying your workouts?

Yes I realise you’re probably already doing some form of interval  training, but what kind of RESULTS are you getting?

And when is the last time you did an interval training workout where you thought ‘man, that was really fun’?”

Trust me, you CAN have fun, fast, proven, and powerful interval training workouts.

Yes there are a few problems with Interval Training

1) Intervals can stop working if you do the same thing over & over

You MUST switch up your interval training every few weeks, the wider the variety the better the results.

If you continue to do the same interval workouts, you’re results will slow down to a crawl.

So if you’re doing intervals and you’re stuck at a fitness or fat loss plateau, then it is time for a new interval workout.

2) Intervals can be dangerous if you don’t know what you are doing

Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That’s why you need to start safely.

However, most people don’t realize that even beginners can do interval training if they get a professionally designed program.

Fortunately, if you come to a Succeed Boot Camp, you will get the variety and a professional program each time.

3) You don’t know what else to do for intervals

Okay, great, now you know that you need to do a different interval program every few weeks, but what are you to do?

Well, the great news is that there are hundreds of ways to do intervals.

You can do the tabta, aerobic & aneareobic intervals, 30-30 method, it really is endless

There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.

BUT WAIT…One more problem: You don’t want to join the gym and learn how to use the fancy equipment

Most people think you need a treadmill or bike to do interval workouts, but that can’t be further from the truth.

Did you know that the most effective and efficient way to burn body bodyfat, increase muscle tone and stength is under you??

Yes that is right it is under you!!!

Answer: your own body weight!!!

This is why the Succeed Boot Camp Business has been one of Australia’s most successful fitness companies for years, we understand interval training and the best way to use your body.

Across the world Boot Camps and functional fitness models are taking over.

Fact: Boot Camp classes have climbed into the top 10 ways in the world to train as at Dec 2010 & functional fitness training (Crossfit & Boot Camp) is also in the top 10.

Both these are the highest climbing fitness trends for 2010.

Here is a bit of Boot Camp footage:

http://www.succeed.com.au/2010/09/canberra-bootcamp-with-shannan-ponton/

and here is where you can find out more:

http://www.succeed.com.au/ 

SO don’t forget here at Succeed we are about to start our 2011 program and NOW is the time register. Simply email Leanne to book in and pay:

E: admin@succeed.com.au
P: 0487 223 322

Canberra Bootcamp with Shannan Ponton

Monday, September 6th, 2010

Hey all,

Well with Spring fast approaching and finally some warmer weather it si time to get yourself outside and enjoy it.

With a bit of light in the early mornings we will be heading outdoors in a few weeks for a new season of Spring Bootcamp, but places are strictly limited so register today to avoid missing out.

Simply email admin@succeed.com.au and put your name down today…

Here is a bit of footage from Shannan Ponton doing a Bootcamp Canberra session recently:

httpv://www.youtube.com/watch?v=DYwanNERyp0spd12345

Don’t forget only limited spaces for Spring Bootcamp Canberra!!!

Register today at: admin@succeed.com.au

Do you Need Cardio?

Tuesday, August 10th, 2010

Do You Really Need “Cardio” Workouts?

What is more effective?? Doing cardio workouts or weight training for losing fat…
 
In this post I am hoping to get you thinking differently, and trying new things.

Do you really need cardio training to get lean and in great shape?

Most fitness trainers, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to burn up their fat and attain their these goals. They would never even question it.

In fact, you may be surprised to know that some of the leanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms in Australia, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

What do most see “Cardio” as?

Most people would consider cardio to be riding to knowhere on a bike, or running on a treadmill, or cruising on an elliptical strider, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. No wonder the majority of people get bored with their workouts and give up after a couple months without seeing results. On Average about 70% of people that take out a gym membership never use it more than a dozen times in a year.

But, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. To keep it simple, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples:

 Take a barbell  clean & press for example (of which many of you have seen me do plenty of), which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 100kg; if 15kg is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 15-20 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max (get a HR monitor and try it), and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with no rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training!

Conventional trainers and thinking says that these are weight training or strength training exercises. However, they are fulfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body functional movements if you do them with enough intensity…some thing that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Gone are the days of the boring 90 minute gym sessions. Doing one set and talking to your mates for three minutes before you do your next set. If you can sit and talk you are not training hard enough!

Work hard, get in, get out and see the fat just melting off you..

So what do I recommend??

Group sessions like: Boot Camp, Crossfit, Boxing, or find a very experienced trainer in your area to help you out with a program.

For those in Canberra that have never tried a session, you can come for FREE to one of our Boot Camps and get a feel of what it is really like. For the month of August we have $50 off our Boot Camp program so why not make it NOW to make the change?

Simply go to the contact us section above and leave your email and location.

Scott Williams

Shin Splints

Thursday, November 19th, 2009

Hey everybody

Have been getting a few people at Succeed Boot Camp Canberra complain about shin soreness (shin splints), so I thought it easier to just post it up for you. Got my Business Partner Shaun to write one up for you:

What Are Shin Splints?

Shin splints is the general name given to pain at the front of the lower leg. Shin splints is not a diagnosis in itself but a description of symptoms of which there could be a number of causes. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg causing shin pain and inflammation. 

What are the main symptoms of Shin Splints? How do I know if I have them?

  • Tenderness over the inside of the shin.
  • Lower leg pain which goes after a period of rest but comes back when running starts again.
  • Sometimes some swelling.
  • Lumps and bumps may be felt when feeling the inside of the shin bone.
  • Pain when the toes or foot are bent downwards.
  • Redness over the inside of the shin.
  • Aching of the the inside of the lower leg.

If I Have Shin Splints, how do I get rid of it?

Unfortunately for Boot Campers and workout junkies, the best treatment for Shin Splints is plenty of rest and staying off your feet. Treatment for shin splints usually is as simple as reducing pain and inflammation. Then identifying training and biomechanical problems which may have helped cause the injury initially, restoring muscles to their original condition and gradually returning to training.

Some tips to get rid of Shin Splints………….

  • Rest to allow the injury to heal. 
  • Apply ice in the early stages (20 – 30 min on, 10 off), particularly when it is very painful. Ice reduces pain and inflammation. 
  • Stretch the muscles of the lower leg. In particular the tibialis posterior is associated with shin splints. 
  • Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg. 
  • Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water. 
  • Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues. 
  • Visit a physio/sports injury clinic for treatment and rehabilitation.

What can a sports injury clinic or physio do that you cannot do by yourself or with Succeed?

  • Prescribe anti-inflammatory medication. (Always consult a doctor before taking medication).
  • Tape the ankle for support. – They can show you correct taping techniques. Taping worn all day will allow the shin to rest properly by taking the pressure off the muscle attachments.
  • Perform an analysis to determine if you overpronate or oversupinate
  • Use sports massage techniques on the posterior deep muscle compartment but help avoid inflammation

IMPORTANT NOTE!!!!

Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelihood of the injury returning is higher. 

STRETCHES TO PREVENT/REHAB SHIN SPLINTS 

Kneeling ankle stretch

kneeling-shin-stretch

  • Kneel on both knees with your bum over both heels and feet extended back.
  • Slowly sit down on heels – or as far as you can go toward them, it shouldn’t hurt. Try not to sit between ankles.
  • Hold the position for 20-30 seconds and repeat as needed.

Tip: If you suffer from knee problems this may not be a good stretch for you. 

Soleus Stretch

soleus-stretch

  • Put your foot up against a wall
  • Push your knee is towards the wall
  • Should feel a stretch up your Achilles and in your soleus muscle
  • Hold for 30sec – 1min 

Tip: Ankle Flexibility will determine the extent of the stretch

General Calve Stretch 

calf-stretch

  • Place Both Hands up against a solid wall
  • Place one foot forward underneath your arms with foot flat on the ground
  • Place one foot back, flat on the ground.
  • Transfer all your bodyweight toward your hands
  • Keeping your back heel on the ground, by leaning forward you should feel a stretch in your calf/ gastrocnemius muscle
  • Hold for 30 seconds to 1 min

Scott Williams

CEO Succeed Personal Development 

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