Posts Tagged ‘gym’

What to do on a Work Trip

Tuesday, December 22nd, 2009

Well, I have to say I had a great time in Orlando on my business trip, even though it took 29 hours to get there.

 It  was just like the first road trip I  did to the Gold Coast all the way back in 1987 when I was selected to represent NSW in the All Schools Australian Tennis Titles (although this last trip didn’t include sneaking around into the girls rooms), – but hey, I was only 15 back then and things have changed over the years…).


 With all the travel and hotel stay, I felt inspired to write a post with a few tips and things you should consider before the next work/road trip.

 Here are a few things you should do on a business/road trip to help you stay lean…

 Train Before you Leave  

 In order to set myself up and wear myself out a bit so I could sleep on the plane, I got up very early and went to the gym for a “burn fat fast session”. That’s what I’m calling my new style of workout (will be online very soon) that focuses on burning maximum calories in a short amount of time. With little or no rest.

 After a 10 minute warmup, I did 20 minutes of various functional movements ( the basis behind the ‘burn fat fast’ program and then got back home so I could hit the road ( or the air I should say).

And it doesn’t matter how early you have to leave, all you need to do is get up an extra 30 minutes early to squeeze in a short 20-minute burn fat fast workout.

 Eat up Before Leaving

 When I came home from the gym, I had a big breakfast of a 4-egg omelet (with  broccoli, capsicum, mushrooms and spinach) plus a serve of porridge & mixed berries.

  Eat at the Airport before Leaving and Take a few Snacks

 I had packed some fruit, a nut mix & water for the first leg of my trip.

We all know that plane food is not the greatest and you will have a much better chance to find a nutritious meal at the airport. You just need to select a protein source & a basic salad at one of the food outlets. This will save you eating the snacks & plane food that comes out.

 huge-meal2 Plan a Cheat Meal for When you get There… Gives you Something to Look Forward to  

 Eating a solid breakfast , snacks, then a decent pre flight meal, I was never hungry and tempted to eat junk food on the flight. It helped that I had an awesome book to read and notes to take, which kept me occupied.  Plus, in the back of my mind I had planned to have a cheat meal at some stage in the first day I got there, which kept me going.

 And it worked out perfect. I go to the Hilton in Orlando and one of bus was there waiting for me and kind enough to take me to dinner. So I ordered  Pork Shanks with a salad and mash potato + a few beers.

 Not too much damage, and still had protein & vegetables in it.

 Find a Hotel with a gym in it

 If possible find a hotel that has a gym and a pool in it. I was fortunate that the Hilton had both which made life for me very easy. I was able to hit the gym & pool  most mornings.

No major drama if you can’t though, I will have my “Travelling Boot Camp” program up online soon that requires no equipment at all.

 Choose Wise Meal Options at the Take Away Restaurants

 I don’t recommend eating at McDonald’s every day, but a couple of time I was left with no options for food whilst overseas. Instead of the double cheeseburger meal deal ( upsized of course the American way), with chips, coke & a cookie, I just ordered a couple of chicken wraps. At the end of the day not too bad…

 Plan ahead, and you don’t have to worry about gaining weight on the road.

 I spent 10 days on the road and came back 1kg lighter than when I left.


 What’s the best business/road trip you’ve ever went on? Let me know in the comments section below.


Losing fat the easy way

 Scott Williams

Emotional Eating – Part II

Wednesday, December 16th, 2009

Ok, a few days a ago I gave you an understanding of emotional eating and the triggers. Now you need to learn how to break those habits. When you start to reach for food in response to an eating trigger, here are a few activities you can try before reaching for the chocolates:


The best thing you can do for yourself is:

  • take a walk, go to the gym (exercise will give you endorphins which will make you feel better and give you time to calm down)
  • treat yourself to a movie
  • listen to music
  • read a book or call a friend (talking can take your mind off the fridge)
  • Plan enjoyable events for yourself to keep busy
  • Clear the house of unhealthy foods and comfort foods you ay go looking for
  • Avoid the shopping if you are hungry, or angry (only go to the shops on a empty stomach
  • Keep a supply of healthy options around

Snack healthy. If you feel the urge to eat between meals, choose low-calorie food more natural products, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving (don’t make them a habit though).

Eat a well balanced diet throughout the day. If you’re not getting enough calories from your set meals to meet your energy needs, you may be more likely to graze on unwanted foods or give in to emotional eating.

Be sure to make it a habit to eat at around the same time each day and whatever you do, don’t skip breakfast.

 Include foods from the basic food groups in your meals. Focus on whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you’re more likely to feel fuller, longer.

Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.

Be open to trying alternative ideas. Sometimes distracting yourself from eating is not enough to manage the emotional distress that leads to excessive eating. To more effectively cope with emotional stress, try body balance, meditation, yoga etc.

These are just a few techniques may assist to alleviate the emotional problems that cause you to ‘comfort eat’.

Next time you feel one of the emotions give it a go. What have you got to lose?

Scott Williams

Ausstralian Fitness Expert

Is the Supermarket Making you Fat?

Friday, December 11th, 2009

I was at the supermarket last week getting some items for a thai beef salad, when an interesting thing happened…

 I went straight to the supermarket after training  clients at the gym. Well, as I was grabbing my items, a lady whom I recognised and she knows that I owns a fitness business here in Canberra, asked me for some help to choose some frozen pre prepared meals for her. You know those prepared frozen meals are usually highly processed, loaded with sodium and other chemicals your body just doesn’t need.

 What concerned me the most was what she said to me next:

 “I have tried everything to lose weight and decrease my body fat and have always failed”.

 Now I will say that this woman was quite overweight.

 It is not the first time I have had someone tell me they’ve “tried everything” to get in shape. The problem that they don’t realize is that they are barking up the wrong tree for results…so many people are trying the so called quick fixes and fads that are out there instead of just doing it the old fashioned way and doing a bit of hard work and taking the time to prepare meals and just leading a healthy, active lifestyle.

 Back to the woman in the store…

 I had a bit of time up my sleeve so I offered to help her out with the shopping list for day. We began with going through what was already in the trolley. The following list were some of the items she thought werethe best healthy options:

  • Slim fast shakes (not really that healthy…they’re loaded with high sugars, fructose syrup, hydrogenated oils, and a bunch of chemicals)
  • Fat Free Rice Cakes (ok…despite so many people believing these pieces of crap are healthy…they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage…doesn’t sound so good anymore, huh)
  • Protein bars “Low or No Carboydrate” or some BS on it like that (I had a look at the ingredient list of these so called “healthy” protein bars and sure enough… enough sugar alcohols, fructose + many other useless chemicals to give you diarrhea for a week!)
  • Tinned fruit in syrup (Not the worst option…but, why not just eat fresh fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, tinned fruit that’s been cooked and loaded with syrup)
  • Low fat Muffin Mix (ok, so these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredients, say no more)

 This is the same thing that I see all the time.

 People are too easily mislead by what they see or hear, leading them to believe what they are buying is healthy or good for them. On face value many items have great sounding things like “fat free”, “low carb”, “reduced sugar”, “high protein”, etc.

 However, the TRUTH is on that little panel on the back! Yes, the nutrition info is where the real truth is at. However, most people don’t really fully understand the nutrition info or can’t be bothered looking cause they don’t want to know the truth, so they believe the advertising claims on the front of the package to guide them.


 Here is the problem most people are facing, the woman in the shops honestly thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

 But to be honest, most of the products she was buying was highly processed and full of chemicals and refined ingredients. No wonder “nothing has worked” for her to get in shape and lose the body fat… She’s been mislead by all of the confusing marketing, labeling and conflicting nutrition info in the media.

 If you want to know more or would like advice and guidance with your nutrition and learn what it takes to eat  healthier and maximize, your metabolism, reduces cravings, and strips off that excess body fat, then hesitate to contact us. We are more than happy to help you out.

 Remember there is no rocket science to good, healthy eating. Always look to buy your food in as natural state as possible.

 Yours in Health & Fitness

Want to do Away with Boring Cardio?

Thursday, November 26th, 2009

Hey All Fitness Fanatics,


If you are like me, you seem to have less time throughout the day yet you have twice as much to do!

Well I know that is my world anyway.

We all understand the importance of exercise and what it does for you (I won’t go into details in this post, I am sure you have heard them all before).

I now get up at 4.30am every morning and do not hit the pillow till about 1am most nights ( is anyone else working these hours?)….

Anyway, out of all your training I can guarantee that cardio is taking up most of your time. If you are like the 74% of the Australian community that still train this way…

Well I am here to tell you:

The way of cardio is changing

 Gone are the days of long distance time consuming ( 40 + minutes) ‘boring’ walks/cardio. There is more and more research showing the greater benefits of doing a higher intensity session over a short period of time rather than the slow ‘old fashioned’ way.

What is the best I here you ask??

There is no exact best way to do cardio, other than being prepared to do what it takes to get the results.

Remember if we keep doing the same thing we will keep getting the same results!

Interval training is really starting to take over the fitness world with such benefits of shorter workouts, better results more body fat burnt just to name a few.

Crossfitworkouts (for those that have the heart), I will put you through a session with me for you to try it out.

You may end up like this though:


I am not an advocate of low intensity cardiovascular, but it still does have its place at certain times for various people (not everyone can do high intensity).

There are a multitude of ways you can increase your intensity (running, varying your walking speed, mixing up the weights session). 

 It has been shown that high intensty cardio will maintain more lean muscle mass, build your endurance, boost your metabolism during and after exercie and burn more body fatthan low intensity cardio will do.

What I do want to talk about is that here at Succeed we have listened to you, our clients and your demands on the day to day grind.

So we have created a much more effective way for you to train.

You can read about our new program here:

Get a small group together and or join an existing group of our * Brand New* GPTXpress Training Program.

Simply click here for more information.

P.S. you can read about it here: Succeed GPTXpress Fitness Training Solution

Scott Williams

CEO, Succeed Personal Training

Contributor for Health Smart, Tony Ferguson and Readers Digest Magazines

The Facts on Fat

Wednesday, July 1st, 2009

by Scott Williams the Fitness Expert


How much fat should I eat?
Regardless of the kind of fat eaten, fat provides more energy per gram than all other nutrients.
Foods higher in fat are thus higher in energy.

  Fat yields 37 kilojoules per gram.

  Carbohydrate yields 17 kilojoules per gram.

  Protein yields 16 kilojoules per gram.

  Alcohol yields 29 kilojoules per gram.

A daily intake of 30% kilojoules from fat is more than enough to promote good health. When a fat loss and exercise program is in progress, a 15% to 20% intake of kilojoules from fat per day is enough to promote nutritional adequacy and assist body fat loss. A sensible fat intake target should be between 30g and 60g and this will depend on gender and individual energy needs. Eating less than 30g fat per day for an extended period is both unrealistic and unnecessary.

Which are the ‘bad fats’?
Saturated fat: fat that is solid at room temperature like butter or the fat on meat is largely saturated fat. This should be eaten the least. Too much of this kind of fat raises blood cholesterol (LDL or bad cholesterol) and is highly correlated with increased risk of heart disease. Avoid ingredients labelled as animal shortening, coconut and palm oils, lard, dripping, coconut milk, milk fat or animal and dairy fat.

Which are the ‘good fats’?
Monounsaturated fat: monounsaturated fats can be found in animal and plant fats and oils. These fats are the healthier kind but should still be eaten in moderation. Highly monounsaturated fat sources are plant-derived and include olive oil, canola and peanut oils. Plant food sources include avocados, peanuts, hazelnuts and macadamia nuts. Monounsaturated fats may also have unique properties in reducing the risk of heart disease when they replace saturated fat intake.
Polyunsaturated fat: oils rich in polyunsaturated fats come extracted from plant seeds and include safflower oil, sunflower oil, grapeseed oil, and soybean oil and are also important to health. Seeds such as soya beans, corn and sesame seed are also rich in polyunsaturated fats.

Why are Omega-3 and Omega-6 fats important?
Essential fats in our nutrition are called essential fatty acids (EFA) and include omega-3 and omega-6 fatty acids. EFA are all polyunsaturated fats. Our bodies can produce other fatty acids but cannot produce EFA, thus we need to eat them. EFA have various important functions in the body: they are critical to the structure of the body’s cell membranes and in the production of important hormones that are involved in bodily processes like blood clotting, the control of blood pressure and in reproductive function.

Which foods contain Omega-3 and Omega-6 fats?
Deep-sea fish are rich in omega-3 fatty acids – this includes readily available oily fish like tuna, herring, mackerel, salmon and sardines. Other longer chain omega-3 fatty acids (called DHA & EPA) are also found in oily fish and seafood and can be made by the body using the omega-3 EFA. Soybean and canola oils and other polyunsaturated vegetable oils are good sources of omega-3 fats, as are walnuts, linseeds, and green leafy vegetables. Omega-6 fatty acids are found in polyunsaturated vegetable oils, including soybean, safflower and sunflower oils.

What are trans-fatty acids?

 These occur naturally in animal and dairy products but have a similar cholesterol raising effect as saturated fat. When polyunsaturated margarine is made solid, some of the unsaturated fatty acids are converted into trans-fatty acids. Many margarines have been changed so that they have less trans-fats than in previous times.

 Do I need to cut my cholesterol intake down?
Cholesterol in food is found only in animal products. Vegetable oils don’t contain cholesterol, but some may still contain saturated fat, like palm and coconut oils. Our bodies can also produce it in the liver. If large amounts of cholesterol are eaten, the body will usually compensate by producing less. Thus we can eat 3 to 4 eggs per week and enjoy prawns, which are also high in cholesterol, provided the overall saturated fat intake in the diet is low.

What does the National Heart Foundation recommend for dietary fat intake?

  Saturated fat and trans-fats should not contribute more than 8% of total energy intake

  Omega-6 polyunsaturated fats can contribute 8-10% of total energy intake

  At least two fish meals per week should be eaten to ensure adequate intake of marine omega-3 polyunsaturated fat intake

  A proportion of dietary saturated fat intake should be replaced by monounsaturated fat intake

  People at low coronary risk can reasonably eat moderate quantities of cholesterol-rich foods

  People with plasma cholesterol levels greater than 5.0 mmol/L or other risk factors should restrict the intake of cholesterol-rich foods

For more information please don’t hesitate to contact one of the Succeed Personal Trainers or Bootcamp Instsructors based at various Health Club / Gym locations around Canberra.

E :

Make it a Habit

Wednesday, June 17th, 2009

Do you have trouble getting motivated to exercise?


Do you wish there was something you could do about it?

Do you think it’s your willpower that just doesn’t measure up?

What if there was a way for you to develop your willpower?

What if I could give you a few little secrets that you could use to create motivation and put to use to reach your fitness goals? Well if you’re willing to supply just a little bit of desire and a little bit of effort, I’ll teach you how to develop an unstoppable motivation and willpower that your friends will envy.

The key to your success is a simple five letter word… and that word is habit. This is our number one goal! Yes! Our number one goal is to create the habit of exercise and our improved fitness will be a by product of accomplishing this. How are we going to do this? We are going to break this down as far as necessary. And you will be the one who determines just how far that is. What do I mean by that? Well virtually all exercise consists of either steps or repetitions. Think of your favorite exercise. Is it walking? Then it can be broken down to steps… (or time spent) right? Is it push ups? Then it can be broken down to repetitions. Get the idea? So if we are to succeed at creating the habit of exercising, technically we only need to take “some” steps or to do “some” repetitions on a regular, consistent basis.

You might be thinking, come on now… how is taking a few steps or a few repetitions going to help me reach my fitness goals? Stay with me for a minute. Most people who fail at reaching their fitness goals, fail because they lack motivation. And the reason they lack motivation is because their holding the wrong picture in their mind. Both of how you perceive exercise and how you perceice yourself, plays a big part in the picture….. Always remember, something is better than nothing.

I begin by telling myself that I am going to do “one set” of my favorite exercise (the leg press) and then after giving myself two or three minutes to recover from that set, I will then ask myself if I want to do more. Nine times out of ten I do! And if I don’t I can still feel good that I did that set and strengthened the habit of exercise. Surely anyone can do a “single set” of their favorite exercise and create the habit of doing so. Make the goal creating the “habit”… not the workout!!! We can always increase the steps, the reps, the number of sets, the exercises and the time spent anytime we want to! And I encourage you to do so… whenever you feel like it!

We need to keep in mind that not all workouts have to be maximal. Start each workout with just one set of your favorite exercise. Wait 2 or 3 minutes and while you’re waiting, praise yourself for accomplishing that set. You’ve just included some exercise in your day. Doesn’t that feel good? You have taken the first step to creating a habit… a very good habit. And each time that you do this you are strengthening that habit. Now, ask yourself if you feel like you want to do more. If not… stop. If so, repeat.

Many people get to the gym and turn around and go home because they just don’t feel up to working out that day. But many of us have found that if we just submit to doing a set or two of something, we begin to feel like doing more.

Habits begin like flimsy cobwebs at first and are strengthened day by day to become like unbreakable cables to strengthen our lives. What happens is once you get started, you will begin to feel the endorphins rush and most of the time you will “feel” like doing more. I kid you not! Try it!

Here is a poem that I came across recently that seems appropriate for this article. I hope you enjoy it.

Who am I?

I am your constant companion.
I am your greatest helper or heaviest burden.
I will push you onward or drag you down to failure.
I am completely at your command.

Half the things you do you might just as well
turn over to me and I will be able to do them
quickly and correctly.

I am easily managed –
You must merely be firm with me.
Show me exactly how you want
Something done and after a few lessons
I will do it automatically.

I am the servant of all great men;
And alas, of all failures, as well.
Those who are great, I have made great.
Those who are failures, I have made failures.

I am not a machine,
Though I work with all the precision
Of a machine plus the intelligence of a man.
You may run me for a profit or run me for ruin –
It makes no difference to me.

Take me, train me, be firm with me,
And I will place the world at your feet.
Be easy with me and I will destroy you.
Who am I? I am habit!
– Anonymous

 Looking for a Personal Trainer or Bootcamp in your area? Go to our website today for more details: . Email your interest and we will give you a FREE Personal Training session, just so you can see what actually does happen.

Beginners Guide to Fitness

Tuesday, April 21st, 2009

What to do when you are ready to get in shape?

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!


The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.


Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!


Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.

  • Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
  • Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
  • Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!


After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.


There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best.

Looking for a trainer in the Canberra area? Then look us up at: and you will receive a FREE Personal Training session with one of our professional staff.