Posts Tagged ‘Canberra Personal Trainers’

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 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

I Need Your Help

Tuesday, July 27th, 2010

Hey Everybody,

I hope you are all doing great?

I am looking for a bit of help from all of our Canberra Boot Camp and Canberra Personal Training clients.

If you haven’t already, I would love for you to subscribe to our website in the RSS section on the right hand side of the our website.

How to do it:

1. enter you email address in the RSS section on the right side of the website: www.succeed.com.au

2. go to your email, you will receive an email from feedburner (check in the junk mail) and click to verify you have subscribed (be sure to whitelist the email address that I send to you) and that is it…

3. also any chance you get I would love to hear some of your feedback on what I post, things you would like me to post about, etc

For those that are reading this, I would love to hear below what you would like me to post about?? Training, nutrition, motivation, discussing various products on the market. You let me know and I will post about it for you.

Also don’t forget for ALL Succeed Personal Training members, we now have a FREE fortnightly Newsletter and also a FREE monthly E-online Fitness Magazine for you to read and learn new training tips + 100’s of healthy recipes that will surely give you a bit more spice and variety in your kitchen… Simply fill in your details for the FREE report on the Succeed site and you then have FREE access to the Newsletter and online magazine

Here is the latest edition of the mag (Get Flatter Abs) :

checkoutouronlinemagazine-style2-square

The Succeed Team

How to Evaluate Personal Trainers

Tuesday, February 2nd, 2010

A post on evaluating Personal Trainers

australian-PT-business-of-the-year-Succeed

When seeking a personal trainer, it is necessary for the public to educate themselves on how to interview the right person for the job. While there are many certified personal trainers out there, only a select few of them are truly competent. You should always ask and verify where their certification is from and what their credentials are. There are different types and levels of training certifications, only a handful of them are good. Most tests are multiple choice questions that are moderately difficult and some others require some essay or program design but are usually easy. What you need to look for is the continuing education courses the trainers have taken. It is the seminars and practical workshops that make a trainer better.

It is difficult for the public to decipher a good trainer from a bad one. In many cases, even the worst trainer knows more about physical fitness than the average person. Below are some fundamental questions that should be asked before making your choice. They are designed to save you from choosing a bad apple.

Questions you should ask:

* What certifications do they hold?
* Do they attend workshops and seminars? Which ones?
* How long have they been a trainer?
* How thorough was your evaluation? Did they do a medical history and test flexibility, core strength, muscle strength and endurance?
* Are they familiar with functional training (training according to daily activities or a specific goal)?
* Have they explained the importance of flexibility?
* Do they stress how important it is to properly brace the core and preserve the lumbar spine?
* Do they know what P.N.F(Proprioceptive Neuromuscular Facilitation) stretching is?
* Have they explained that function is more important than vanity?
* Can they explain what they are going to do in the routine and how it benefits you?
* Did they explain that cardio alone is an inefficient workout?
* Do they have a basic understanding of nutrition?

If you already have a trainer you can evaluate them:

* Does your trainer understand that a core routine is not a series of floor exercises?
* Are you doing more free weights and medicine balls than machines?
* Do they ever take notes?
* Are you being properly warmed up at the beginning and being stretched at the end?
* Does your trainer change the routine regularly?
* Does you trainer incorporate balance boards, swiss balls, single leg exercises and other challenged environments?
* When training the core (midsection) does your trainer explain how important it is to do dynamic movements as well as isometric exercises and the importance of low back exercises?
* Does your trainer target weak areas?
* If you feel pain in places that you should not like your knees, low back and neck does your trainer change or modify the exercise to a pain free range?
* Do you truly understand what you are doing while you train?
* Are you really getting results?
* Do you do more back exercises than chest and abs?
* Are you setting goals?
* Are you talking about you and your needs?
* Are you getting undivided attention?

If you answered no to any of these questions, then your trainer may be lacking key knowledge that is necessary for you to reach your fitness goals. More importantly, your trainer may be doing you more harm than good. It is simple for a trainer to deceive an unsuspecting client into believing they are knowledgeable. This is due to the general public not being educated about the fitness industry and trusting a gym will provide them with a competent trainer. In most cases, gyms are not always concerned with the quality of the people they are hiring. If a gym thinks a trainer possesses strong sales skills, they will hire them as long as they have some type of certification. A qualified fitness professional will understand at the very least everything listed above. Remember when hiring a trainer to make sure they are a full time professional. Part time does not cut it when it comes to your health. Would you go to a part time Medical Doctor?

Be aware of trainers that are charging low rates. The going rate for a high level trainer is around $70-$90/hr even their entry level trainers are $40-60/hr. There are other trainers that charge way more than the rates just mentioned. In-homes for a high level professional trainer are around $125 and can be more. You may be able to get a really good trainer for $90-$100 depending on travel time, trainers charging much less are either just starting out, not that good or a close friend. You get what you pay for. It is important you research the trainers’ certification and check to make sure they are currently certified by Fitness Australia.

It is important to understand that certifications and degrees certainly help but do not mean everything. You want to know about their clinical experience and the workshops they attend. Ask who they work with and get at least three references to call from current clients. See if they work with any local doctors, all the good trainers work with at least one doctor.

A bad trainer can hurt you – do your research and make sure they are good.

 Scott Williams

CEO, Managing Director

Succeed Personal Development

2 x Time Australian PT Business of the Year

Basic CMYK

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

Can Super Mum’s Still Have Time for Fitness?

Thursday, August 6th, 2009

Are You a mom? Do You have time for fitness? Mum’s really have a tough time. They are the cook, the maid, the taxi driver, the teacher, the referee, and the list could go on.

If you’re a mum, you know how to get things done for everyone else, but, you don’t take care of you! In the day where children and (husband’s) keep mum’s on the go, it is hard to do the things you’d like to do.

School schedules, car pools and after school activities combined with household chores and a full-time job doesn’t allow for much time to exercise. However, that excuse is no longer good enough.

Does this look like you?

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When you should be like this

CB103946

Today’s mom knows how to get things done. They can squeeze in a last minute dentist appointment for little Maddy and show up without a moment to spare for a class play that little Tommy forgot to mention. Super mom can always find time to do whatever needs to be done to run a happy home for all of the occupants.

So the “I don’t have time” doesn’t fly anymore. In fact, moms everywhere should be embarrassed to use the excuse when a real mom knows, if you really want to do something, you make it happen…..

It is important to take care of yourself. Plenty of rest and exercise should therefore be one of those little things that you mark on the calendar and do. In fact, do it now. Mark in your day planner or on the dry-erase board your “me-time.” Then, dust off that tennis racket and head on out for the courts with one of your girlfriends, or get a personal trainer for a 30 minute session, or take up walking for overall health and fitness. Procrastination is a word that has no meaning for mum’s wanting to do something nice for their children, the same should apply for what you want or need to do.

Flexibility and diversification is a nice thing. Diversify your workout schedule to include solo walks, tennis matches with girlfriends, and a run with your husband. Be creative in planning your week ahead. If you know that on Monday you have to pick up your daughter from school at 3:00, but your son gets out at 2:30, make proper use of your time and throw your Nike shoes in a gym bag and walk while you wait.

If your daughter has a volleyball practice 25 minutes across town at the high school, then take your swimsuit and use the school’s swimming pool to swim laps. Arrange a mother’s group and do a 30 minute mini Boot camp or find a Personal Trainer nearby to train your group. Here in Canberra we have trainers on both sides of town available anytime..

The most important thing to remember is that because you are a mum, you may have to jump in and take advantage of a thirty-minute window just to have time to exercise. Be prepared for those opportunities and learn to expect the unexpected and use any time wisely.

You can accomplish what you want, even as a busy mum.

Scott Williams, Succeed CEO & Personal Trainer

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

Personal Training Clients

Thursday, July 30th, 2009

Today’s post is one for two of my wonderful clients that have allowed me to video and photograph them in the middle of a Personal Training Cross Fit style of session.

httpv://www.youtube.com/watch?v=YpwBssQsga4

I have been training both of these lovely ladies for quite some time and would like to say a big congratulations on all your hard work and effort.

For the records they have both lost quite a bit of weight and besides all the whining they do, these girls really like to push themselves hard (in between conversation of course)…

So today I have named this WOD the Karell/Elice version of a ‘dirty thirty’. Simply means that every exercise you do you have to do, you do 30 reps…

20kg Deadlift

12kg Kettlebell Swings

4kg Turkish Get Up

Burpees

10kg Clean & Press

Push Ups

Hanging Knee Raises

30 calories – Rower

                         The Turkish Get Up

karell-elice

I am very proud of the girls, they did an amazing job, and for the first time we did a session in silence ( music to my ears), due to the fact they couldn’t get any oxygen to the lungs.

Great work girls, keep it up.

Scott Williams, Succeed CEO & Personal Trainer Canberra

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