Posts Tagged ‘Scott Williams’

Struggling to lose the wobble??

Thursday, July 3rd, 2014

By, Scott Williams

Most people have issues with their jelly belly. No matter how hard they try to get rid of it, that fat pouch around their lower stomach stubbornly stays put. So how can you get it to budge, minus the gruelling, celebrity-worthy, work-out regime? With a little bit of exercise, a simple food plan and lots of clever tips, you’ll have a flatter stomach in no time.

Beating the bulge

It’s an unfortunate fact of life that as we age, we get thicker around the middle. This is partly due to changes in weight distribution, but it’s also because a certain type of fat — visceral fat — becomes more prominent as we get older and collects around our organs. This fat is potentially dangerous if it gets out of control and can cause high blood pressure and high cholesterol.

So why is it so hard to get rid of? It’s very difficult to spot reduce certain parts of our body. This means that while you may be able to lose weight overall, targeting certain areas like your tummy is tricky. Our abdomen is also where we store a lot of the ‘the baddies’ when it comes to weight loss — stress, bacteria, bloating and inflammation can all add to the fat concentration around our middle. Women’s menstrual cycles and food allergies also contribute unnecessarily to rounded stomachs, so if you are experiencing severe stomach cramps, constipation and diarrhea in conjunction with either of these, see your doctor.

The other reason jelly bellies are so hard to ditch is because there are a lot of misconceptions about how to lose excess stomach weight. Contrary to popular belief, sit-ups and abdominal work-outs are not the answer. While they will add to the overall tone and shape of the area, the only way to get rid of the bulge is with cardio exercise. So to set you on the right track, we’ve put together a general program to help you target your jelly belly. Try and stick to it for at least eight weeks and then reassess your goals.

What exercise should I do?

Cardio: Ideally three cardio work-outs a week for 40 minutes each is the way to go. Whether you choose to hit the treadmill, swim, walk, do an aerobics class or jump on a bike is up to you. Try and mix up your work-out routine though, so you don’t get bored.

Strength: This is where the abs workout comes in. While sit-ups are great, there’s no point in doing 30 of them a day for six weeks because your muscles need to be challenged. We suggest doing two of the below exercises after your cardio workout and alternating them weekly.

Basic crunch: Lie flat on your back, knees bent and feet flat on the ground. Put your hands behind your head for support only, not to take any weight. Using your stomach muscles only, raise a few inches off the ground, hold for three seconds and return to your starting position. Do three sets of 15.

Standing twist: Stand tall and hold a towel or resistance band high above your head so your arms are straight. Slowly draw a large, wide circle over your head using your stomach muscles to move only the upper half of your body. Do three sets of 15. To make it harder, use a weight instead of a towel.

Feet lift: Lie flat on the ground and keeping your feet together and legs straight; raise your legs three inches off the ground. Hold for five seconds, lower them an inch and hold for five again. Don’t let your feet touch the ground at any time. Do three sets of 15.

Hanging knee raises: Hang from a high bar, like a chin-up bar. Bring your knees up to your chest, hold for three seconds, and then bring your legs back down. Only use your abdominal muscles to lift your legs, keep your body still and use controlled, slow movements.

Slow bicycles: Lie on your back with your left knee bent towards your chest and your right leg extended a few inches off the ground. Place your hands behind your head and lift your shoulders slightly. Swap your legs slowly, keeping your feet and shoulders off the ground. Do three set of 15.

Other options: The rowing machines at the gym, sit-ups on exercise balls, belly dancing, Pilates and yoga are all great for toning and reducing your stomach. Mix up your workout routine by replacing one of the staples with one of these each week.

What should I eat?

Follow a normal healthy eating plan, keep these food tips in mind and you should notice a difference around your middle within a fortnight.

The yes list:

Water and green tea, creates lipogenisis

Vegetables.

Rice, corn, gluten-free products and potato.

Protein. Go for organic chicken and meat because they have less hormones and bacteria.

Low-GI foods. Look for the label on foods in supermarkets.

Fibre. It regulates your bowel movements so include wholegrain bread, cereal and nuts in your diet.

The no list:

Too much fruit, wheat and dairy can cause bloating. Don’t cut these out of your diet altogether, just reduce your servings to two a day.

Alcohol, caffeine and fizzy drinks.

Salt makes you retain water unnecessarily so stay away from processed (takeaway, packet) foods which are high in sodium.

Sugar.

Chillies and spices. While they can kick-start your metabolism, they can also upset your stomach, so just monitor your body’s reaction to spicy foods.

Tricky tips to a flatter tummy

As well as exercise and healthy eating, there are a few small things you can do to reduce your jelly belly…

Stand up straight: be conscious of your posture and pull your stomach in, it’ll force your middle muscles to work 24/7, hence burning around an extra 33,000 calories per year.

Breathe: it’s perhaps the most important, yet most neglected, aspect of ab-training. Deeply exhale through your mouth and inhale through your nose as often as possible.

Laugh: having a good giggle works all the muscles in your stomach.

Get a good night’s sleep: lack of snooze time will lead to poor digestion and weight gain.

Eat early: the later you eat dinner, the harder it is for your body to digest so the food just sits around your stomach.

Colonic irrigation: some people swear by the process of flushing bacteria out of your stomach with pressurised water. It will flatten your belly, however, it’s a tad uncomfortable and not for everyone so do some research.

De-stress: we hold stress in our tummies so find an outlet for your worries like meditating, boxing, reading, swimming, or writing.

Moisturize: supple, tanned skin gives the illusion of a tighter tummy so invest in a good moisturiser and fake tan.

Dress right: certain fabrics cling to our skin more than others so if you want to play down a jelly belly, opt for softer, more flexible fabrics like cotton, silk and chiffon.

Post Baby Training

Friday, June 20th, 2014

Simple Strategies for New Moms

by: Scott Williams

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra kilo’s would hurry up and disappear! While it won’t happen overnight, these six tips can help you lose that extra weight in a healthy way.

1) Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do, yet few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds on the market now so your baby can join you on a bike ride or even a hill walk. If swimming is fun for you, why not offer to take a friend’s teenager to the pool. She can sit close by with your baby on the pool deck while you do a few laps, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out.

Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a walk are an ideal way to start. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. And if the weather is bad you can always walk around the mall and enjoy the sights.

Look for a gym or club that either has a crèche, or even better a facility that allows you to keep your baby close by (most CrossFit boxes run classed for Mum’s these days).

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby’s birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to you being cranky or a bout of the baby blues, neither of which will motivate you to continue exercising!

Remember the old adage, “always leave ‘em wanting more.” This should be your fitness mantra in the first few postpartum months.

In other words, stop before you’ve had enough and you’ll be more likely to continue with your fitness program the next day.

2) Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you’ll be increasing the amount of weight you’re carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you’re lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore—you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you’re on the go, try to carry your baby with you and you’ll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 kilo’s.

And there you have it, two painless ways to lose those extra pregnancy kilo’s effortlessly and without stress. Remember, your baby won’t be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you’ll get back in shape with hardly a second thought.

By, Scott Williams

Co Founder and Director,

Succeed Personal Development

Succeed Overhaul

Menopause!!

Wednesday, June 18th, 2014

Menopause!! Does it Cause Weight Gain?

Do they always have to go hand in hand?

On the initial front it does seem that way (or the local GP has made it that way as an excuse for females, gotta love the easy way out).

YES, gaining weight is so common after menopause.

Fact, about 30% of women aged 50 to 59 are not just overweight, but obese!

So what is the answer??

Well, you guessed it…. EXERCISE

Why Weight Gain Often Occurs After Menopause

What is it about menopause that makes it so challenging to keep off the weight? It is likely a combination of factors related to menopause and aging.

Estrogen- appears to help regulate body weight. With lower estrogen levels (which obviously drops as you get older), females tend to eat more and be less physically active. Reduced estrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy.

It is possible the same thing happens with women when estrogen levels decrease after menopause.

Lack of estrogen may also cause the body to use starches and glucose less effectively (thus becoming slightly insulin resistant), in turn increasing fat storage and making it more difficult to lose weight.

Other age-related factors. As women age, many other changes occur that contribute to weight gain:

1. You are less likely to exercise. In fact, 60% of adults are not active enough and this increases with age.

2. You lose muscle mass, which decreases your resting metabolism, making it easier to gain weight.

3. Your aerobic capacity declines. This is the rate at which you can use up energy during exercise. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you’re exercising, no matter what your past activity levels were.

So What Can be Done?

– Exercise is effective at influencing the levels of total body fat and abdominal fat. The more active you are, the less weight you are likely to gain. A National Institutes of Health review showed that people who participated in aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who did not exercise. And, exercising while you’re in the process of losing weight — as well as after you’ve lost it — may be critical to maintaining weight loss.

– In case you missed the facts above, in females as you get older, you actually nneed to train harder than what you did when you were younger!!

– exercising leads to muscle mass, which keeps you metabolsm working faster, thus helps reduce adding weight as you go throu menopause.

Here’s what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

– high blood pressure

– diabetes

– heart disease

Extra fat around the midesction increases these risks still more.

Unfortunately, a bigger waistline is more likely after menopause, but exercise can really help you out!!!

By, Scott Williams

Founder

Succeed Body Overhaul

w: www.succeedoverhaul.com

Find the Motivation

Friday, June 22nd, 2012

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

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

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

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

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

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

Scott

motivation

Are you Sweet Enough? Part I

Saturday, March 19th, 2011

Hey there, it’s Scott Williams from www.succeed.com.au & www.succeedstrategies.com.au with your latest health and nutrtion tip.

Today I wanted to talk about artificial sweeteners because I’ve noticed that there’s a lot of confusion about them with my clients not really understanding them at all.

There is a huge list of products sweetened with them, and are marketed to you as “healthy foods” or “healthier” than sugar. But are they really?

Some of the most popular artificial sweeteners on the market today are:
• Equal
• Aspartame
• Splenda

These artificial sweeteners are used in pretty much every “diet” drink, “lite” yogurts, puddings, and ice creams, most “low-carb” products, and almost all “reduced-sugar” products. Look closely, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you’ll usually see one of them).

Equal and Splenda are probably the worst offenders of claiming to be “healthy” as they say that it’s made from real sugar.

But don’t be fooled!
 
It’s still an artificial substance. Some of the truths they don’t tell you is that Equal & Splenda is a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.

This is one of the biggest misconceptions that I see all of the time and people, parents etc don’t realise what are in these products and thinking they’re taking the ‘healthy’ option for the family.

The truth is that artificial sweeteners are not even close to being healthy, and, can easily be as bad for you, if not worse, than sugar.
 
Most people think that they are doing something good for themselves by choosing the “diet” drinks or “lo fat” yogurts compared to the full sugar versions, but the problem is that you’re exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.

People these days are receiving a lot of contradicting messages about which foods are good for you and which are bad.
 
Don’t worry. Just stick with me and I’ll get past the marketing hype and tell you the truth. I’ll also give you some ideas for great alternatives to artificial sweeteners and sugar.

In reality it is a battle between artificial sweeteners vs. sugar. Both is evil, but which evil is worse?

I’m sure you already know the problems with sugar:
1.  excess empty calories,
2.  blood sugar spike,
3. insulin surge this creates in your body promotes fat gain
4. stimulates your appetite further for more sweet things

On the other hand, artificial sweeteners save you calories, but there’s growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don’t really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

All of the artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
• some have been linked to potential cancer risks
• headaches
• developmental problems in children and fetuses
• negative effects on the liver, kidneys, and other organs
• stimulating cravings
• gastrointestinal problems

Stay Tuned for Part II soon

Scott

The Low Down on Eggs

Thursday, August 12th, 2010

Hey all, here is part I in a post about the truth about eggs.

eggsI was on a weekend trip with some friends down the coast  recently, and one of my friends was cooking breakfast for us. As always I was particularly hungry on this morn so I went over to see what he was cooking and saw he was getting ready to make a big batch of ham and eggs.

Well, to my shock, I noticed that he was cracking the eggs open and separating the egg whites into a bowl and throwing  the egg yolks out. I asked him why he was throwing out the egg yolks, and he replied…

 

“because the egg yolks are bad for you…that’s where all the fat and cholesterol is”.

And I replied, “you mean that’s where all of the nutrition is!”

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid structure and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids (the good fats).

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…

“But I heard that whole eggs will skyrocket my cholesterol through the roof”

No, not true!!

When you eat a food that contains a high amount of dietary cholesterol such as eggs, your body regulates it’s internal production of cholesterol to balance things out.

On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

And here’s where it gets even more interesting…

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.

The healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Scott Williams

Succeed Personal Development

Do you Need Cardio?

Tuesday, August 10th, 2010

Do You Really Need “Cardio” Workouts?

What is more effective?? Doing cardio workouts or weight training for losing fat…
 
In this post I am hoping to get you thinking differently, and trying new things.

Do you really need cardio training to get lean and in great shape?

Most fitness trainers, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to burn up their fat and attain their these goals. They would never even question it.

In fact, you may be surprised to know that some of the leanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms in Australia, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

What do most see “Cardio” as?

Most people would consider cardio to be riding to knowhere on a bike, or running on a treadmill, or cruising on an elliptical strider, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. No wonder the majority of people get bored with their workouts and give up after a couple months without seeing results. On Average about 70% of people that take out a gym membership never use it more than a dozen times in a year.

But, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. To keep it simple, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples:

 Take a barbell  clean & press for example (of which many of you have seen me do plenty of), which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 100kg; if 15kg is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 15-20 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max (get a HR monitor and try it), and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with no rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training!

Conventional trainers and thinking says that these are weight training or strength training exercises. However, they are fulfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body functional movements if you do them with enough intensity…some thing that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Gone are the days of the boring 90 minute gym sessions. Doing one set and talking to your mates for three minutes before you do your next set. If you can sit and talk you are not training hard enough!

Work hard, get in, get out and see the fat just melting off you..

So what do I recommend??

Group sessions like: Boot Camp, Crossfit, Boxing, or find a very experienced trainer in your area to help you out with a program.

For those in Canberra that have never tried a session, you can come for FREE to one of our Boot Camps and get a feel of what it is really like. For the month of August we have $50 off our Boot Camp program so why not make it NOW to make the change?

Simply go to the contact us section above and leave your email and location.

Scott Williams

Are you Sweet Enough?

Monday, August 2nd, 2010

A blog by Scott Williams on sugar vs honey

 honey

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

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

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

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

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

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

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

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

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

Check out this post I did with some scary facts on suger:
http://www.succeed.com.au/2010/01/can-you-handle-the-truth-about-sugar/

Scott Williams
CEO, Succeed Personal Development
Canberra, Australia

The Motivation to Train

Monday, July 26th, 2010

Find the Motivation That Will Lead You to  Fitness Success

A blog post by yours truly Scott Williams

motivation

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

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

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

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

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

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

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

Have an awesome day,

Scott

Abdominal Separation

Thursday, July 8th, 2010

Hey All,

Ok, today’s post is inspired by the fact that ALL of friend’s have had or are having kids, so I have decided to do up a little post for all the new or new to be mothers out there…

Checking for Separated Muscles

It is very easy to determine whether you have separated abdominal muscles.

•Lie on your back with your knees bent and your feet flat on the floor.

•Slowly raise your head and shoulders off the ground. This should cause your abdominal muscles to tighten.

•Place your index and middle fingers just below your belly button.

•Press into your abdomen with your fingers. You should feel a soft gap between two hard muscles.

•Measure the space of the gap using your fingers. If the gap is greater than two finger widths, you may be suffering from separated muscles.

Exercises to Treat Those Muscles

•Lie on your back with your knees bent and feet flat on the floor. Work to bring your navel as close as possible to your spine, so it looks as if your stomach is “caving in”. Hold this for a minute or two, while continuing to relax and breathe. You hold it that way as tight as possible for 10 seconds or as soon as you need to get some air in ! You do that exercice ten times in different positions : on all fours, standing up with your arms pushing in front of you as if you had an imaginary wall in front of you,, kneeling and slightly leaning forward, etc.

•Lie on your back with your knees bent and feet flat on the floor. Place both of your hands on your abdomen, fingers pointing towards your pelvis. Exhale and lift your head off of the floor, while pressing down with your fingers.

•Lie on your back with your knees bent and feet flat on the floor. Exhale and extend one leg out in front of you. Wait for your abdomen to contract, and then inhale and place your leg back on the floor. Alternate legs.

•Wrap a long towel around your stomach with the ends in front of your abdomen. Do a crunch. As you raise your shoulders and head off of the ground, pull the ends of the towel towards one another.

Before you start any exercise regime, be sure to get clearance from your Doctor.

my two treasures

my two treasures

Scott Williams

Succeed Personal Training