Posts Tagged ‘Personal Trainer Tuggeranong’

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

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

The Cardio Debate

Wednesday, January 27th, 2010

One of our great debates in the fitness industry still rages on:

 ‘You need to do cardio to lose weight’ runners-on-a-tready

 If you’re sceptical that you can get results without doing cardio, then you need to read this…

 My advice (and this works with excess protein intake as well)…

 “Just cut back on the cardio a little bit each week until you realize that doing less doesn’t actually slow your fat loss progress.”

 In fact, if you replace it with harder shorter intervals, I’ll bet you that will get more results than you would sticking to the long distance cardio. Want to see for yourself? If so, then  sign up for a month of Personal Training with one of our Personal Trainers or one of our Boot Camp programs doing short intervals only, and I guarantee your body shape will change or I will give you your money back…

 Most people don’t realize that you can’t expect to get different results by doing the same thing over and over again, but people are afraid of change. They’d rather keep on running for 45 minutes and not lose weight than try something different that pushes them out of their comfort zone a little bit for as little as 20 minutes and see the fat melt away.

 My personal opinion, people stick with cardio because it is easier mentally & physically to go for a jog or use the strider compared to doing real burn fat workouts that can change your body (such as the Succeed burn fat fast workout (due out soon), bodyweight exercises, and interval training).

 Taking the easy way out does NOT work.

 And it’s boring.

 Succeed’s NEW “burn fat fast workout” training program will be available online soon. It will be a complete training program available for purchase online that will transform your body.

I have been trialling this method of training for the past four months and have lost over 8kg of Bodyfat so far…. and I haven’t ran longer than 25 minutes in any session.

Still got a bit to go.. here is my target – vince-del-monte

 Stay tuned!

 Scott Williams

Succeed Personal Training

What do you EAT When Emotional? Part 1

Friday, December 4th, 2009

Well after a few of my personal training clients have fallen of the band wagon for a variety of reason and have turned to food for comfort, I decided to write a post about it.

Did you know that the experts estimate that 75% of overeating is caused by emotions.

 stressed-woman-emontional-eating

Emotional eating (generally junk food) is the practice of consuming bigger than normal quantities of food – usually “comfort” or junk foods – when feeling bored, lonely, upset, self-esteem issues, stressed, angry, tired, anxiety, problems with relationships or sad.

Everyone eats for emotional reasons occasionally, but when the habit of using food to deal with emotions happens often, it becomes hard to separate actual hunger from emotional hunger.

Emotional eating takes its toll on the body and causes weight gain. In order to stop emotional eating, you must first admit that there is a problem.

There are several triggers that can turn on the emotional eating tap. It is important to identify what triggers the emotional eating. Here are a few typical triggers:

Emotions

There are a multitude of triggers here: boredom, tension, anger, anxiety, stress, fatigue, depression, or loneliness as a way to “fill the void.” People who are uncomfortable with confrontation may deal with frustrations in their relationship may result in them reaching for the cookie jar, for example, rather than with communication. Food can take the attention off of these triggers and a host of other emotions we’d sometimes rather not feel, and is often used for this purpose.

Thoughts

We are what we think we are. If we think we are fat, we are going to eat to accommodate those thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, getting cranky at oneself for looks or a lack of will power not to resist the food (get angrier and then eat more food).

Peer Pressure

 For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people. Feeling obliged to eat when around other people so to not be a ‘misfit’.

Location

Eating because the opportunity is there. For example, at a restaurant, passing by the bakery, seeing an advertisement for a particular food. Eating  also tends to be associated with certain activities such as watching TV, going to the movies (popcorn and ice cream cones) or a sporting event (pie and chips at the footy), etc.

Physiological

For example, increased hunger due to skipping meals (big mistake) or eating to forget about pain.

When stressed or anxious, many people become “orally fidgety.” This often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips or drink soda to give their mouths something to do (especially if they are not a smoker). This excuse is one of the biggest used for smokers who have given up.

Childhood Habits

Many of us have sub conscious thought processes from our childhood memories that revolve around food. Whether your parents used to reward you with sweets, fix your tantrums with an ice cream cone, make or buy your favorite meal to celebrate your successes. Most children develop some emotionally-based attachments to food while growing up. When in times of stress, few things can be as powerfully comforting or rewarding as your favorite food. Because many people don’t develop more effective coping strategies (going for a walk to calm down, cleaning the house etc), this type of emotional eating is very common: people eat to feel better, because it is there, to celebrate, eat to deal with the stress of being overweight.kids-eating-ice-cream

 

 

To identify what triggers excessive eating in you, get a diary and record what and when you eat as well as what emotions, thoughts, or stress you identify as you eat. You will begin to identify patterns to your excessive eating fairly quickly.

When emotional hunger comes along, one of its distinguishing characteristics is that you’re focused on a particular food, which is likely a comfort food (mine is Ice Cream). Comfort foods are foods a person eats to obtain or maintain a feeling. Comfort foods are often wrongly associated with negative moods, and indeed, people often consume them when they’re down or depressed, but interestingly enough, comfort foods are also consumed to maintain good moods.

Ice cream is first on the comfort food list. After ice cream, comfort foods break down by sex: For women it’s chocolate and cookies; for men it’s pizza and steak.

If there is a particular subject you want me to write about, let me know in the comments section below!

Scott Williams

Succeed Personal Training

Australia’s Leading Fitness Expert

Want to do Away with Boring Cardio?

Thursday, November 26th, 2009

Hey All Fitness Fanatics,

bored-kid-running

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:

httpv://www.youtube.com/watch?v=5NcUgTD3GFE

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:

http://www.succeed.com.au/personal-training/

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

Fitness Training whilst Pregnant

Friday, October 2nd, 2009

Hey all, I hope you are doing great and loving the warmer weather and the start of all out outdoor Boot Camp programs in Canberra.

I have recently had a small selection of my wonderful Personal Training clients fall pregnant ( congratulations to all).

pregnant-woman- fitness-training

So I thought it only fitting I post up a little bit of information for all the pregnant women and what can be done with your fitness training.

If you are already training, and if the Dr says it is ok, I would definately keep going. I would also look into the guidance of a Personal Trainer that can assist you with you training program so as to stay safe.

Pregnant women can and should exercise in moderation unless there are health factors or risks that prevent them from participating in a fitness program. This should consist of intervals of no more than thirty – sixty minutes at a time, several days each week if not every day of the week if you fee up to it.

Exercising has been proven to help pregnant women feel and look better, and also will help in minimizing the amount of weight gained during pregnancy.

Keep fit during pregnancy can help prevent or avoid problems such as gestational diabetes, a common form of diabetes that sometimes develops during pregnancy. It will also help increase stamina, which will be needed for labor delivery and increase your physical and emotional well being before and after delivery.

Staying in shape will also help speed your recovery after the birth of your baby. Always be sure to consult with your physician before beginning any type of fitness program while you are pregnant.

Fitness programs that are appropriate for pregnant women include walking, swimming, low or no-impact aerobics (done at a mild pace), yoga, and Pilates for as long as you are able to complete the required moves and strength training providing you consult a qualified trainer. You should always avoid activities that can put you at a high risk for injury. Forms of sports or exercise that may cause you to be hit in the abdomen or are performed lying flat on your back are considered high risk. This is extremely important after the third month. Another sport you will need to avoid during pregnancy is scuba diving. While this may seem completely harmless, especially since being in the water makes you feel lighter and more agile, it can cause dangerous gas bubbles to form in an unborn child’s circulatory system.

There are numerous benefits that exercise can bring to a pregnant woman. You will burn calories, which will help prevent any excessive weight gain. If you work out on a regular basis, you will improve the condition of your joints and muscles, which will be very helpful during the birth of your baby. The long-term effects will also continue after giving birth and will also help you lower your risk of heart disease and many other serious illnesses.

Staying in shape will help to relieve any anxiety and stress you may feel. It will also help to prevent the “baby blues” that many new mothers experience after the birth of their child. This is valuable information since so many new mothers worry if postpartum depression will affect their lives and the lives of their family. Participating in fitness programs while pregnant gives many emotional as well as physical benefits.

Once your doctor give you the go ahead ( usually six weeks) to begin a fitness program, decide on a program that fits your schedule, and make sure it is flexible.

 Keep in mind that it is best if you do not exceed a 30- 60 minute period of time while exercising. If you are finding it difficult to pick a program, try several different types of exercises that are appropriate for pregnant women then decide which you enjoy the most. You may want to incorporate a variety of exercises into your routine to help prevent boredom and discouragement. Exercising while you are pregnant is one of the best things you can do for yourself and your unborn child.

If you have any questions or enquiries about a Personal Trainer in your area, please don’t hesitate to contact us on : enquiries@succeed.com.au

Yours in Fitness & Health

Scott, Succeed Personal Training

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?

CB104389

 

 

 

 

 

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