Posts Tagged ‘Succeed Boot Camp’

8 weeks till Summer!!!

Thursday, October 2nd, 2014

Hey Guys,

Only 8 weeks till Summer, so NOW is the time to dust off the training gear and get yourself into shape for Summer (should have done it in Winter, but that is another story!!).

For any newbies wanting to try out the Overhaul and our different approach to training, next week is FREE to anyone wanting to come check it out…

The programme is designed and ran by Level 1 CrossFit Coach Scott Williams. With over 18 years in the fitness industry, Scott has a wealth of knowledge and ways to get the most out of his clients.

Any current members, please bring a friend to come and check it out next week for FREE as well…

Simply drop me an email and I will get you signed up ASAP!

With locations in Tuggeranong, City, and also NOW on the Northside, there is no excuse not to join up!

Also as part of your membership you will even have access to a Health Club and Canberra’s only 24/7 Functional Fitness centre to train on the other days!

* costs vary depending on package*

So what are you waiting for???

Head here for more info: OVERHAUL

Succeed Client – Everyday Hero

Sunday, August 7th, 2011

As most of you know I also had a little boy that I almost lost at birth just over a year ago.

We have one of our clients doing The Canberra Times Fun Run this year and will be dedicating her run to:

The Miracle Babies Foundation through everyday hero.

Our client Rosy, had an amazing little boy born at 25 weeks (he is now a very healthy 2 1/2 year old), here is what she had to say:

“As most of you know, my son Angus was born premature at 25 weeks and is now a healthy 2 ½ year old.  If it wasn’t for the care he received and the amazing medical equipment, I believe that he wouldn’t be here with us today. So for us, every day is a celebration of life. I have decided to celebrate both Angus’ life and my newly found healthier life by dedicating my run in the Canberra Times Fun Run to all premature and sick newborns and raising money for The Miracle Babies Foundation through everyday hero.” Rosy

“Since recommencing Boot Camp with Succeed in May 2010, I have gone on to improve my fitness and lose nearly 20kgs in the process. Putting it into a more visual perspective, when I first started, I was pushing a size 24 and yesterday I brought a dress, for the Succeed Charity Ball that was a size 16 ( very exciting moment). I would like to really thank the Succeed team for getting me into shape and starting off the fundraising with a very kind donation for me, thank you, Rosy”.

Here is the link if you would like to help me raise some funds (there are also some images of my little man):

http://www.everydayhero.com.au/rosaria_molnar

 

Rosy

Do you want to be Sick Less Often?

Thursday, March 24th, 2011

The evidence is clear – regular exercise is good for you!

And not only is it good for you, but doing it regularly and consistently will have a positive effect on many areas of your life.  No more clearly can this be shown but in the workplace.

sick-personDo you want to get sick less often? Do you want more energy? Would you like to be more confident? Would you like to be able to handle stress better? Would you like to give yourself more opportunities for promotions?

Countless studies have proven that being fit and healthy will result in more energy, superior ability to focus clearly and more effective ways to manage stress levels. Now wouldn’t that make life a lot easier?

By improving yourself in these areas alone, you may be able to counter your weaknesses, and eliminate those factors that may be stopping you from getting that promotion, from gaining recognition and taking on more responsibility, from having the chance to earn a higher salary or improve your living standards!

Participation in a work-based exercise program can greatly increase job satisfaction and help to counter boredom and complacency. It can also encourage other positive health-related behaviour, such as quitting smoking or weight loss.

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 sporting games – touch football, soccer, volleyball, cricket
– start a walking/running club at lunchtimes
– participate in a workplace fitness program
– join a local health club
– hire a Personal Trainer

Regular exercise, combined with sound dietary habits, WILL make a difference in many areas of your life, especially in a place where you spend a large chunk of your time – in the workplace!!

We have discounted memberships for Succeed Boot Camps right across Canberra for the month of March & April, simply click here and email 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

Shin Splints

Thursday, November 19th, 2009

Hey everybody

Have been getting a few people at Succeed Boot Camp Canberra complain about shin soreness (shin splints), so I thought it easier to just post it up for you. Got my Business Partner Shaun to write one up for you:

What Are Shin Splints?

Shin splints is the general name given to pain at the front of the lower leg. Shin splints is not a diagnosis in itself but a description of symptoms of which there could be a number of causes. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg causing shin pain and inflammation. 

What are the main symptoms of Shin Splints? How do I know if I have them?

  • Tenderness over the inside of the shin.
  • Lower leg pain which goes after a period of rest but comes back when running starts again.
  • Sometimes some swelling.
  • Lumps and bumps may be felt when feeling the inside of the shin bone.
  • Pain when the toes or foot are bent downwards.
  • Redness over the inside of the shin.
  • Aching of the the inside of the lower leg.

If I Have Shin Splints, how do I get rid of it?

Unfortunately for Boot Campers and workout junkies, the best treatment for Shin Splints is plenty of rest and staying off your feet. Treatment for shin splints usually is as simple as reducing pain and inflammation. Then identifying training and biomechanical problems which may have helped cause the injury initially, restoring muscles to their original condition and gradually returning to training.

Some tips to get rid of Shin Splints………….

  • Rest to allow the injury to heal. 
  • Apply ice in the early stages (20 – 30 min on, 10 off), particularly when it is very painful. Ice reduces pain and inflammation. 
  • Stretch the muscles of the lower leg. In particular the tibialis posterior is associated with shin splints. 
  • Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg. 
  • Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water. 
  • Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues. 
  • Visit a physio/sports injury clinic for treatment and rehabilitation.

What can a sports injury clinic or physio do that you cannot do by yourself or with Succeed?

  • Prescribe anti-inflammatory medication. (Always consult a doctor before taking medication).
  • Tape the ankle for support. – They can show you correct taping techniques. Taping worn all day will allow the shin to rest properly by taking the pressure off the muscle attachments.
  • Perform an analysis to determine if you overpronate or oversupinate
  • Use sports massage techniques on the posterior deep muscle compartment but help avoid inflammation

IMPORTANT NOTE!!!!

Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelihood of the injury returning is higher. 

STRETCHES TO PREVENT/REHAB SHIN SPLINTS 

Kneeling ankle stretch

kneeling-shin-stretch

  • Kneel on both knees with your bum over both heels and feet extended back.
  • Slowly sit down on heels – or as far as you can go toward them, it shouldn’t hurt. Try not to sit between ankles.
  • Hold the position for 20-30 seconds and repeat as needed.

Tip: If you suffer from knee problems this may not be a good stretch for you. 

Soleus Stretch

soleus-stretch

  • Put your foot up against a wall
  • Push your knee is towards the wall
  • Should feel a stretch up your Achilles and in your soleus muscle
  • Hold for 30sec – 1min 

Tip: Ankle Flexibility will determine the extent of the stretch

General Calve Stretch 

calf-stretch

  • Place Both Hands up against a solid wall
  • Place one foot forward underneath your arms with foot flat on the ground
  • Place one foot back, flat on the ground.
  • Transfer all your bodyweight toward your hands
  • Keeping your back heel on the ground, by leaning forward you should feel a stretch in your calf/ gastrocnemius muscle
  • Hold for 30 seconds to 1 min

Scott Williams

CEO Succeed Personal Development 

Pre Boot Camp Canberra Plan

Monday, October 5th, 2009

Welcome to Succeed Bootcamp!

bootcamp_logo

 I realise that many of you have started this week, but many are still on holiday’s.

Before you embark on the 12 week program, or if you are coming back from a lay off, there are a few procedures and pointers that will make the ‘transition period’ a little smoother and less of a shock to the system.

 Getting up early

 If your body is not accustomed to early rises, then this is generally the biggest adjustment you will have to make. After all, it has been said that “80% of success is just showing up!”.

 In the weeks preceding the start of Bootcamp, try getting up at 5.45 and doing some gentle exercise (see point below for more on this) – this will start to get your body accustomed to the early starts and activity levels.

 Remember, our brains (and therefore our bodies) operate on routine and habit – the sooner these habits can be created the better!

 Get Moving

 Just like the early starts, it is important that you commence (if you are not already doing regular exercise) some light activity over the next few weeks. This will help get your body into the habit of exercising and again make the ‘transition phase’ a lot easier.

 Light activity can include:

  • Walking
  • Light jog
  • Bike ride

  Fluid Intake

 It is vital that you replace the fluids that you lose whilst exercising. Like the two points above, drinking plenty of water is a habit that needs to be established if it is not already.

 Aim to drink at least one glass of water before leaving for Bootcamp, and always ensure that you have a full drink bottle with you. Consume water at every rest break you are given, and then aim to have another two glasses of water before you go to work.

 Should I eat breakfast before or after Bootcamp?

 Eating before exercising first thing in the morning is something that is different for everyone. Some people find they can’t function without some food in their stomach, whilst others find that they feel nauseous if they do eat.

 In the week leading up to Bootcamp, try both methods and work out what is best for you. When you do eat, choose light foods that will not sit heavily in your stomach, such as:

  • Yoghurt
  • Banana
  • Toast

 See how your body responds whilst you perform your exercise. Based on this, you will have a plan of attack for Bootcamp week 1!