Posts Tagged ‘Canberra Boot Camp’

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 

Succeed Personal Training Canberrra in the Media

Friday, October 2nd, 2009
Telstra Awards logo

Due to our recent Success we have been fortunate enough to get a bit of time in the media spotlight:

http://www.succeed.com.au/wp-content/uploads/2009/10/succeed-feature-cba-times-sept-09.pdf

http://www.succeed.com.au/wp-content/uploads/2009/10/3650-club-lime-ct-personal-train.pdf

http://www.succeed.com.au/wp-content/uploads/2009/10/succeed.pdf

Training with Shannan Ponton Part II

Wednesday, September 23rd, 2009

After dropping Shannan Ponton off to the hotel for a bit of rest and relaxation before preparing for the night ahead Lisa and I headed home to spend a bit of time with our little girl.

 Left her at Nan’s all day and they were both as happy as to see each other again. 

web-ready-with-nan-gaz

After kitting up for the Xceler8 Gala Ball we headed in early so we could sit with Shannan and have a quite drink before the onslaught of people arrived to see Shannan Ponton and lose him to the crowd for the night.

The night was a huge success with money being raised for a few local charities so well done again guys.

The night saw us dancing and singing away ( and the occasional drink of course, thanks Kerry).

Shannan Giving a Speech for Xceler8 Gala Ball

Shannan Giving a Speech at Xceler8 Gala Ball

Must say we got away fairly unscathed, and didn’t even wake up with a hangover ( bonus)….

Shannan asked for us to come in early and have breakfast with him so he could meet our little girl before I put him back on a flight to Sydney only to stay for 1 hour and then back on a plan to Adelaide for the city to bay run ( the life of a celebrity). I wasn’t aware that he was so into kids and him and my little girl really hit it off. I reckon she was quite happy to hang with him all day.

Hanging with Shannan Ponton

Hanging with Shannan Ponton

Life is tough at this age I must say.

As always it was great to catch up with Shannan. Hope to get him to Canberra soon for a tour of our Canberra Boot Camps. You never know who might show up one day….

Scott Williams, proud father

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…..

succeed-1

The Last Two Training Sessions

Monday, August 3rd, 2009

Just a quick post to give you a rundown on Friday and Saturday’s training sessions.

Friday saw me have a go at one of the foundation girls of Cross Fit in Angie.

I have to say that Angie is not a very nice girl. You have to complete each exercise before you move on to the next one.

Angie

100 x chin ups

100 x push ups

100 x sit ups

100 x air squats

This is a time based challenge to be finished as quick as possible, and I really sucked at this one…. As much as it wasn’t really a cardiovascular based fitness session I really struggled. Once I had gotten to a certain number the muscles just wouldn’t contract to keep going and I found myself having to rest just to get two or three reps out at a time. 

man-exhausted-in-the-gym

Time: 24.30

Avg HR: 122

Calories: 249

 

 

Saturday saw me back at the Devil’s Den for another session with the boys (wish  had stayed at home)… I was a bit nervous as I had missed last weeks training session.

The cross fit session was made up of:

20 x 30kg push press ( standing shoulder press)

20 x squats

20 x push ups

20 x lunges

20 x burpees ( my fault I got these, when he asked what I wanted I said to lay down)

I have to say this was also a killer muscular wise. I felt ok with the caardiovascular, but I just couldn’t get my muscles to work at all and found myself having to rest to complete sets…

Time: 17.52

Avg HR: 163

Calories: 305

It was a great session and one I will definitely come back to at some stage.

I also had one of my Personal Training clients getting ready for the City to Surf and I had her do a modified version of

one of the cross fit sessions on Saturday morning and she was awesome. Well done girl…

Good luck to all of our clients heading to the City to Surf. I am sure you will all do yourselves and Succeed proud.

Scott Williams Succeed CEO & Personal Trainer

The Personal Trainers Living HELL

Wednesday, July 29th, 2009

Well I thought it was time to head back and have a go at the very first cross fit session I completed a month ago, to evaluate how, if I have progressed…

The main problem is that I have gotten stronger and a bit fitter over the last month so I decided to try body weight chin ups and full squat, bum to ball which I didn’t do last time.

Only lasted two sets on the body weight chins before heading to the assisted machine.

I am still in a world of hurt two days later. I have to say this session has caused the most muscular pain I have felt in many years.

Air Squatairsquat

Here is the rundown on the session again:

1000m Rower

100 Chins

200 Push Ups

300 Air Squats

1000m Rower

As with the first attempt I broke the exercises down to 10, 20, 30 respectfully.

Comparison from one moth ago:

1st attempt – 34.04, 602 calories, Avg HR 161

2nd attempt -32.56, 559 calories, Avg HR 163

As you can see I have beaten the previous time by 1 min & 8 seconds, which is a very long time in this style of training.

I burnt less calories ( suggesting I am getting fitter), and I managed to work at a higher Avg Hr as well which is a great sign for such a long session.

Overall this session is an absolute killer. I have a few new Succeed Personal Training clients wanting to start up with me that are quite fit, so I believe I will do a modified version on them just for fun….

Scott Williams, Succeed CEO and Personal Trainer Canberra

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!