Posts Tagged ‘Canberra Fitness’

Why Exercise in the Morning?

Tuesday, December 7th, 2010

A blog post answering just why we should exercise in the mornings…

When the sun begins peaking over the horizon, you shouldn’t be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You’ll Lose Weight

To read the whole article, check out the latest edition of the Succed Fitness Magazine:

http://succeed.fitpromag.com/Article.aspx?article=2e7e3833-dd16-48fa-8c2c-9e3600e1c036

Succeed Personal Training Canberra

Fitness Canberra Latest Poll – lazy vs tired

Monday, December 6th, 2010

Well some quite disturbing news on the latest fitness poll we have been doing!!

Here are some of the numbers:

25% of voters are just too lazy to train at all

18% of voters say they are too tired to train

16% of voters say they hate to train on their own

So my qestion to you is how do you fix these problems?

Well here at Succeed Personal Training Canberra we definately have the answers and can fix ALL the problems!!

I can understand that at various times in our lives we undergo a heavy work load, or a stressful home/family life, which can affect your training or even your desire to train, but at the end of the day we are only on this wonderful universe once, and many of us are not living to our full potential.

You see the less you do, the less you want to do! Then you will become more tired and even lazier than you already are! NOT GOOD!!!

So how do we fix these problems we experience each day? Easy… don’t think about it, DO IT…. most people spend so much time thinking about getting off their arse and doing something, that if they had of started when they had started thinking about it, they would already been in shape!

All you need is 30 mins, 3 or 4 times a week into your schedule. You make time to eat & sleep, well training is just as important.

Why you ask?

By undertaking any form of training regime you will automatically start to feel better and have more energy for the everyday grind (a good thing indeed). It will make all the issues in your life somewhat smaller and at the end of the day, we all need to let things go. We harbour so much stress, worry, anger, resentment etc in us that it is not healthy at all, and certainly won’t help you lose weight or trim up a bit. The more stressed you are the more likely you are to put bodyfat on!!

In regards to the last point of the fitness poll. If you hate training on your own, then Succeed Personal Training have the answer for you!

We have a choice of outdoor Bootcamp Canberra sessions, or group Personal Training available at Club Lime Tuggeranong, Alive Health Clubs Narrabundah and Queanbeyan, and of course we can do the PT outdoors.

With Christmas just around the corner and New Years resolutions due out soon, why not make a difference to either yourself or someone you know and book yourself in for a FREE trial of either Boot Camp or Group Personal Training. Why not buy someone a gift voucher, whether for Boot Camp or PT?

Simply send in your details and one of our staff will contact you to arrange your session: contact us

Don’t Leave it too Late…

Thursday, September 2nd, 2010

What are the common mistakes people make about setting those goals in spring – weather’s getting warmer and they panic and want to lose weight too fast etc?

• People try to go onto any ‘fad diet’ they can get their hands on, nothing beats clean healthy unprocessed foods. We have so much variety of fresh fruit and veggies at this time of year
• People start out to hard too fast with the training and end up getting injured. Pace yourself and build into the program.
• Most leave it too late… make the start NOW to make it all easier to achieve your fitness goals
 
What are ideal kinds of physical activities/exercise for spring here in Canberra?

• Anything outdoors. It is a beautiful time of year for outdoor training of any description (Boot Camp, running groups, bike riding, tennis etc)
• An movement will get the natural endorphins running and the desire to do more will increase naturally.
• Look for things that you as an individual enjoy ( too many to list here)
• Ideally you have a mix of some sort of strength training for healthy muscle tone, bone density and to aid in burning up unwanted bodyfat, along with a variety of cardiovascular training to help ward off any unwanted diseases, increase heart and lung health and of course burn up the fat.

How important is it to find an activity you actually enjoy?

• It is vital to find something you enjoy. If not you will get bored or frustrated very quickly and end up giving up ( as it is only about 7 – 9% of the population will make a start to a Spring Fitness Regime. Then only about 3 – 5% will stick to it), so it is vital to find activities that you enjoy to prolonge your fitness endevours.

What are the pros and cons of exercising with a friend?
Pros
• Accountability to that friend
•  more fun exercising with a friend
• Push each other harder
• Brings out the competitive spirit
Cons
• Reliability (having to meet them and they don’t turn up)
• May not train as hard as you do
• Might be more of a distraction/hinderance than help to your training
• Different levels of fitness (you might have to wait for them or vise versa)
8. How can people stay motivated to be physically active?
• Pretty much all the points above
• But people really need to find something they enjoy. Over time it will become a habit for them and they will just make it part of their busy life and schedule.
• Set your training around a time that is suitable. Don’t set the alarm for 5am if you are not a morning person, because you will be just kidding yourself and fall off the wagon quicker than you got on!!
• Join a group of likeminded people in your area. You will be more likely to stay physically active if you are with a group of people that are also working on the same goals.

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

My Number 1 Nutrition Tip

Wednesday, February 24th, 2010

Today’s post is going to be short, sweet about my Number 1 tip for your body.

In saying that, it may be one of the most valuable piece of dietary advice that I EVER give you.

I am human like you, and last night around 10:00 PM while watching 40 year old virgin, my appetite decied that it was hungry and the cravings began to creep in.

man-in-fridge

Within a matter of minutes, without even thinking about it, I found myself in the kitchen looking through the fridge and pantry looking for something to end my food cravings (yes, I’m human and I deal with cravings, too).

After scoping out what was available, I ultimately ended up eating a hand full of almonds and some cottage cheese with vanilla protein mixed in to it(if you missed my recommendations for late night snacks, I will post something up soon, so stay tuned).

As most of you know my weakness is ice cream. Do you know what stopped me from having a bowl of ice cream (cause I certainly would have), or a piece or two of chocolate?eating-ice-cream

Besides the fact the fact that each serve of ice cream has around 295 calories (equivilent to around 30 mins of a spin class or a body pump class):

Simple.  I don’t keep these foods in my house!!

Do you want to end your struggle with late night snacking (with the wrong foods) and increase your chances of nutrition adherence ten-fold?  Then here it is, the best diet tip I could ever give you:

Keep your house free of the “off limit” foods.

Simply put, if it’s not in the house, it’s not a temptation, and usually at 10pm at night you won’t bother going to the shops (I hope).

Do you find that having “off-limits” foods lying around is messing with your nutritional intake? 

What is your favourite treat that usually brings you undone?

Respond in the comments section below!

Scott Williams

Australian Fitness Expert

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

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

Stupid Ideas

Thursday, July 30th, 2009

I am not sure where I get these stupid ideas.

Before I even started yesterday I was still sore from Monday’s session. I had already taken Tuesday off to recover, but in my stupidity I thought I will push through and train…. and then to top it off I decided to do two sessions with 10 a minute break in between ( not the best idea I have come up with).

Within the Cross Fit world they call each session a WOD ( workout of the day). Due to the fact that the first one only took four minutes, I thought I might squeeze a second one in.

BAD IDEA

WOD 1 was deadlifts & hand stand push ups. Three sets at 21 reps, 15 reps, 9 reps for time.

85kg Deadlift (was supposed to 105kg but I was a bit soft) 21,15, 9

Hand Stand Push Ups 21, 15, 9

Time: 4.10

Avg HR: 151

Calories: 61

WOD 2 I decided to do a 4km time trial. For those that know me know that I really SUCK at running. If you know how to work out the timing on a treadmill it has taken me over 5 minutes each kilometre, which is slow I know, but hey doing the best I can without dying here….

Time: 20.10

Avg HR: 167

Calories: 357

Wish I looked like this guy below….

man-running

In saying that this was a stupid idea I actually recovered quite well this morning, although I am still quite sore all over. Not sure what today’s training will bring???

Any way I have a couple of my Personal Training clients wanting to do a modified version of Cross Fit this morning, so I am heading off to put them through their paces ( I will be taking photos today and will post them tomorrow).

By the way I am heading off to go through the process of getting the official qualifications for Cross Fit, although you could say it is a modified version of Personal Training or Boot camp ( another name really). It is still a grey area for legal purposes like the name Boot camp is,  but I really like it and it is something that I would like to teach.

Stay tuned in the coming months for some big news from the Succeed Team in Canberra!!!

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