Posts Tagged ‘Canberra’

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:

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

Are you Sweet Enough?

Monday, August 2nd, 2010

A blog by Scott Williams on sugar vs honey


Most of you already know my stance that artificial sweeteners are pretty much one of the most evil things you can put in your body.

I have been offering quite a bit of nutritional guidance recently and people  seem to be confused about what to use to sweeten their coffee and other food and drink.

The less of any sweetener you can use, the better… consider how much work has gone into making a little tablet to make something sweet… it has been very heavily processed. If you can slowly over time adjust your taste buds to enjoy the natural taste of foods and drink without the need for heavily sweetening them, you’ll see many benefits for your body.

However, this leaves the question… If I really want to at least use a little sweetener, what should I use?

The easy answer is that a natural honey source is better for you than refined sugar. Keep in mind that they are both calorie dense and eating large amounts of honey will still make you deposit body fat, but at least it is natural.

However, refined sugar is devoid of nutrition and using it actually makes your body use up stored nutrients to process it.

Honey on the other hand has many beneficial nutrients, enzymes, and antioxidants… raw honey is best (find a bee keeper in your area) or you can find raw honey at certain health food stores. Stuff from Woolies or Coles has generally been processed and typical honey from these stores, processing destroys most of the enzymes and antioxidants that give the benefits.  I won’t use any honey other than raw honey.

In fact, I don’t use refined sugar for anything at all. It’s either raw honey, pure maple syrup (not fake corn syrup), or stevia for all of my sweetening needs.  Those are better choices than processed sugar or artificial sweeteners.

You can find Stevia located in the Sweetner section of your local supermarket. It is a complete natural product.

Check out this post I did with some scary facts on suger:

Scott Williams
CEO, Succeed Personal Development
Canberra, Australia

The Motivation to Train

Monday, July 26th, 2010

Find the Motivation That Will Lead You to  Fitness Success

A blog post by yours truly Scott Williams


Motivation is really what drives us to do anything in this world. No matter what we do, whether it be getting off the couch to fix a sandwich, or volunteering your time to read to children, there’s a motivating factor behind your decision. The difficulty with motivation is that it’s not always easy to pinpoint from where it springs.

If you’re having trouble motivating yourself to workout regularly through conventional methods, try thinking outside the box. What motivates you to accomplish other tasks? Is it your partner? Your parents? Your children? What’s worked and what hasn’t when it comes to getting you going? Consider a different line of thinking and the many ways in which working out would not only have a positive effect on your life, but on the lives of the others around you as well.

Still, it’s OK to do things for oneself as well. Perhaps much of your motivation lies in making money, or being seen as important and influential, and if so that’s fine. Don’t shy away from the real factors that influence your decisions, instead, embrace them, and determine how working out and being of sound body and mind can help you reach your goals.

One of the biggest reasons that leads to people either quickly giving up on their workout plans, or never getting started to begin with, is that they simply don’t believe they will see any results. This concept that only certain ‘lucky’ people, or those with specific metabolisms will see the benefits of working out, is a complete misconception.

Absolutely anyone can and will see the positive benefits of working out when they’ve put a solid plan into place, and follow through with it. There is no luck or random factors involved, whether you’re working out to lose weight, build lean muscle, increase your endurance, etc. A proper workout plan, coupled with the proper diet for your metabolism will lead to sure-fire results.

With the right motivation and a positive, yet realistic outlook, you’ll be side-stepping the common pitfalls that derail many a person’s workout goals. Once the results start coming in, they should be motivation enough to keep you going, regardless of any potential changes in your initial motivating factor(s).

If you need any help at all with your fitness endeavours here in the Canberra area, don’t hesitate to contact the Succeed team. We would be more than happy to help out.

Have an awesome day,


Need a Lower Intensity Exercise Regime?

Monday, November 23rd, 2009


Well here at Succeed we are always looking at ways to cater for everybody when it comes to fitness.

We all understand that we need to do something and that it is never to late for any body to start exercising.

Remember we live on average an extra 15 – 25 years than our ancestors, so it it vital we stay fit, healthy and active.

So we have joined forces with Heartmoves and one of our wonderful trainers in Karell Daly who has completed her course as a Heartmoves Instructor here in Canberra.

What is Heartmoves I hear you say?

Heartmoves is a gentle low to moderate intensity program suitable for anyone who hasn’t exercised in a while, or anyone with pre or existing chronic disease that needs to begin an exercise program.

This exercise program can help:

  • Lower blood pressure
  • Improve cholestrol
  • Manage weight
  • Manage diabetes
  • Improve quality of life

Exercise includes a focus on strength, flexibility, fitness and co-ordination in a fun non intimidating environment.

 Join Heartmoves and Succeed to increase physical activity, maintain a healthy lifestyle , continue your exercise after rehabilitation, or just to meet new people.

 Heartmoves classes can be adapted for anyone from the young to the older adult.

 For more information on the Heartmoves Program please click the photo:


Location: Chisolm Community Centre, 15-19 Halley St, Chisolm

Day: Thursday

Time: 6 – 7pm

Cost: $10 per session

For more information, or if you wish to join in at anytime please do not hesitate to contact us.

Scott Williams

CEO, Managing Director Succeed

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