Posts Tagged ‘Personal Trainer’

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?







When you should be like this


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.


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. 


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.


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


10kg Clean & Press

Push Ups

Hanging Knee Raises

30 calories – Rower

                         The Turkish Get Up


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.


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….


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

Succeed Make Final 5 for Telstra Australian Business of the Year Awards

Thursday, July 9th, 2009

ACT businesses excel and thrive on passion  

 7 July 2009 – Leading small and medium businesses, today named as finalists for the 2009 ACT Telstra Business Awards, are proof that following your passion is a great way to achieve success.

 Five ACT companies – whose businesses vary from constructing mountain bike tracks to personal training – were today announced as finalists across four categories in Australia’s largest and most prestigious small business awards program.

 Telstra Business Group Managing Director and Telstra Business Awards Ambassador, Deena Shiff, said while the finalists from the ACT operate in a diverse range of industries and vastly different scales, this year’s finalists are all driven by their own unique passions and a love for what they do. 

 “For 17 years, the Telstra Business awards have applauded and inspired the strength and spirit of Australia’s entrepreneurs as part of Telstra’s support for the engine room of the economy,” Ms Shiff said.

 “As economic conditions get more difficult, the role of these awards couldn’t be more important. And the ACT finalists are rising to the challenge.

 “They are turning their passions into sustainable businesses, creating new markets and jobs while doing what they love every day.”

 For Darren Stewart, Managing Director of Makin Trax Australia, the decision to go into the business was a matter of following his heart. 

 “The business encompasses all of my interests from machine operation and business building to riding mountain bikes. It is a true privilege to be paid to do what you love,” Mr Stewart said.

 Founder and Company Director of Succeed Personal Development, Jesse McConaghy, said he was following advice he was given years ago to ensure you “do what you love” and today he is doing exactly that.

 “Providing people with the knowledge and tools they require to change their lives is our passion,” Mr McConaghy said. “We have succeeded because we are passionate about making a difference in people’s lives and opening their eyes to their personal potential through the empowerment of personal fitness.”

 Ms Shiff said each finalist has undergone a rigorous self-assessment process with their plans and processes assessed by a panel of independent judges. The judging panel has also visited the site of each of the finalists and obtained verification of financial data. 

 The winners of the ACT awards will be announced on July 24, and the winners of each category will proceed to the national awards to be announced in Sydney on August 20. There is over $400,000 in cash and prizes to be won.

 ACT finalists in the 2009 Telstra Business Awards are:

  • Succeed Personal Development (health and fitness) of Greenway;
  • Contract1 (professional services) of Braddon;
  • Makin Trax Australia (design and construction) of Curtin;
  • PSI Asia Pacific (professional services/infrastructure) of Braddon; and
  • Point Project Management (professional services) of Braddon.

 They are vying not only for the ACT Telstra Business Award but are also in the running for the businessowner Micro-Business Award, the MYOB Small Business Award, the Panasonic Medium Business Award and the Sensis Social Responsibility Award.

 Ms Shiff said Telstra Business was committed to helping small and medium-sized businesses succeed by providing them with business grade tools and guidance for today’s challenging and ever-changing environment.

 “We touch more small and medium businesses than almost any other organisation and we want them to succeed not only by providing services and solutions, but also by working in partnership with them to help their business thrive into the future,” Ms Shiff said.

 “As part of this commitment, each year Telstra invests months of work and millions of dollars to assess the hundreds of entries in the Telstra Business Awards.

 “We make such a significant undertaking because we want to work with small and medium businesses to realise their potential and help them receive the recognition they deserve.”

 Editor’s note: Q&A’s with the business owners, the contact details of the business owners and photographs are available on request from Lighthouse Communications Group on 02 9692 8811 or by email:

 Media contact: Peter Laidlaw, Lighthouse Communications Group, 02 9692 8811                                                              



Strength Training for a Higher Metabolism

Tuesday, July 7th, 2009

By: Scott Williams the Fitness Expert

 The term strength training refers to developing muscle strength and endurance through resistance (weight) training. Muscle strength refers to a one-time maximum effort of force that one applies in a movement of a single muscle group. Muscle endurance is the ability of muscles to apply a sub-maximal force repeatedly or to be exercised over an extended period of time. Common body weight exercises that build both muscular endurance and strength are push-ups, chin-ups, a variety of machine exercises, and lifting free weights.

 Strength training will prevent muscle tissue from declining as you get older. Contrary to popular myth, however, strength training will not make you bulky unless you set up a strenuous program that’s geared to that particular purpose. Yes ladies it is virtually IMPOSSIBLE for you to ‘BULK’ unless you actually train for that and even then it is a hard road for you.  That is where a personal trainer really comes in handy for you.


 Keep in mind that the main metabolic difference between aerobic (exercise that uses oxygen during performance) and anaerobic strength-building exercises is that while aerobic burns more body fat during the actual exercise, anaerobic exercise continues to cause calories and body fat to burn for quite a while after the session is over. For this reason, anaerobic exercise has a far more dramatic effect on your resting metabolic rate.

 Scientists have only recently begun to recognise this benefit of anaerobic exercise. Training for musclur strength has been popular for many years among bodybuilders and professional athletes, but the general population is now finding its way into many of the gyms in Australia.

 One of the main benefits of strength training is that it builds the density of muscle – and the more denser the muscle, the more calories that are burned up. As we age our metabolism decreases by about  ½ percent every year, from when we hit our thirties. When you consider every pound of muscle burns 50 calories a day, it’s easy to understand the contribution that muscle makes to losing weight quickly and effectively, and keeping it off in the long run.

 For every pound of fat that you replace with muscle, you’ll lose a half a pound of body weight. We burn off calories both during and after exercise, even as we sleep, watch TV, or read a book. Strength building exercises fire up our “furnace” and raise our resting metabolic rate.

Be sure to always seek the professional help of a personal trainer for a program to suit your individual needs.

We have 13 trainers to choose from all over Canberra so if you need any help, don’t hesitate to contact us.


The Succeed Team

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 :

Why you Should Weight Train

Monday, June 22nd, 2009

By: Scott Williams

Want to get a whole lot more out of life?


 By undertaking a strength program you can help to combat diabetes, and it is a well known fact strength training improves glucose tolerance in people who have type II (adult onset) diabetes. Strength training combined with a sensible diet can level out glucose levels to the stage where a person with type II diabetes is no longer dependant on insulin.

 A combined weight training and cardiovascular program elevates your resting metabolic rate, which helps burn more calories at rest ( a good thing). The more muscle the body has the faster the metabolism works! Between the ages of 20 and 40 the average woman loses 3.6kg of muscle and gains 10kg of fat. Men between 20 and 80 lose up to a quarter of their muscle mass. Studies show, people doing a combined program can increase strength by 43% in the arms and shoulders and 22% increase in leg strength.

 Weight training also benefits people with arthritis as it gives a reduction in joint pain and fatigue and a big gain in strength. Recent studies conducted at Tufts University and The University of Nebraska, both show that strength training work caused significant declines in arthritis activity.

 Weight training develops muscle strength that supports the joints.

 WHAT YOU DON’T USE…. YOU’LL LOSE– as we get older our muscle and bone density decrease, weight training can turn all this around as it stimulates new tissue growth for both the muscles & bones ( a very good thing). On average people who lift weights and do regular cardiovascular exercise, have bones that are 46% more dense than our sedentary counterparts.

 Research shows that weight training causes fewer heart symptoms. It yields better coronary artery flow, greater muscle strength and less fatigue. It is scientifically proven that just by starting a weights program you can cut the risk of heart disease by up to 23%.

 Just by doing some basic weights/exercise, it can make simple tasks like carrying groceries, getting up & down or in and out of a car become much easier.


 By exercising regularly you will have more energy, sleep better, be more alert and become more active.

 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 activities – bootcamp classes, various sports
  • – start a walking/running club at lunchtimes
  • – participate in a workplace fitness program
  • – join a local health club
  • – hire a Personal Trainer
  • – increase incidental exercise (ie. park the car further away, walk to work, take the stairs not the elevator)

 If you would like to organise a staff exercise program, or an exercise program for yourself, please do not hesitate to email me with your enquiry.

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.