Posts Tagged ‘Personal Trainers 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

I Need Your Help

Tuesday, July 27th, 2010

Hey Everybody,

I hope you are all doing great?

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

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

How to do it:

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

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

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

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

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

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

checkoutouronlinemagazine-style2-square

The Succeed Team

My Number 1 Nutrition Tip

Wednesday, February 24th, 2010

Today’s post is going to be short, sweet about my Number 1 tip for your body.

In saying that, it may be one of the most valuable piece of dietary advice that I EVER give you.

I am human like you, and last night around 10:00 PM while watching 40 year old virgin, my appetite decied that it was hungry and the cravings began to creep in.

man-in-fridge

Within a matter of minutes, without even thinking about it, I found myself in the kitchen looking through the fridge and pantry looking for something to end my food cravings (yes, I’m human and I deal with cravings, too).

After scoping out what was available, I ultimately ended up eating a hand full of almonds and some cottage cheese with vanilla protein mixed in to it(if you missed my recommendations for late night snacks, I will post something up soon, so stay tuned).

As most of you know my weakness is ice cream. Do you know what stopped me from having a bowl of ice cream (cause I certainly would have), or a piece or two of chocolate?eating-ice-cream

Besides the fact the fact that each serve of ice cream has around 295 calories (equivilent to around 30 mins of a spin class or a body pump class):

Simple.  I don’t keep these foods in my house!!

Do you want to end your struggle with late night snacking (with the wrong foods) and increase your chances of nutrition adherence ten-fold?  Then here it is, the best diet tip I could ever give you:

Keep your house free of the “off limit” foods.

Simply put, if it’s not in the house, it’s not a temptation, and usually at 10pm at night you won’t bother going to the shops (I hope).

Do you find that having “off-limits” foods lying around is messing with your nutritional intake? 

What is your favourite treat that usually brings you undone?

Respond in the comments section below!

Scott Williams

Australian Fitness Expert

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

For the Ladies – What is your Favourite Type of Training?

Thursday, December 3rd, 2009

This one is for the ladies…

succeed-fitness-ladies-session

What type of training do you prefer to do?? Let me know in the comments below. In the meantime have a read of my take on this matter.

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to circuit style weight/ cardiovascular training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from the higher intensity circuit style weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of circuit style strength and cardiovascular training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; circuit style strength and cardiovascular training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, then this style of training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating circuit style strength and cardiovascular training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of circuit style strength and cardiovascular training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because the more you train, the greater the amount of endorphins women create (the natural feel good drug). They feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights and cardiovascular combined, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of just aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not complete the picture, yet when combined with moderate weight training, the benefits are huge.

 If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you train in this style at least three times a week.

What is the ideal training type for women I hear you ask? Great question and the answer is to look for a Cross Fit, Boot Camp type of training or a small group PT session in your area (just google the words and city you are in), as the majority of these classes will already have the perfect combination of both worked out for you. Be weary of the gym, health club based classes as they only work your body in one area, and that is either justs weights or just cardio.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

 Scott Williams

Australia’s Leading Fitness Expert

Contributor and writer for Health Smart Magazine, Readers Digest

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