Posts Tagged ‘Succeed Personal Development’

What is Better? Cardio vs Strength

Wednesday, May 4th, 2011

Hey guys,

Would love your feedback on what you think is better?? Leave your comments below! Let’s start a bit of debate…

Cardio or Strength??

Here is the latest Succeed Online Magazine, click on the image below…

Enjoy the read:

checkoutmyonlinemagazine-style2-square

The Succeed Team

P.S. Save the date – Saturday 27th August for the 2011 Succeed/Alive Chairy Ball, tables and seats will be available for purchase from next week… stay tuned!!!

Do You Know Anyone Like This?

Saturday, February 26th, 2011

Did you know that the vast majority of people in this day and age have excess abdominal fat? lounge

 The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is NO quick fix. There are NO pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either, they are all a crock of s@#*. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body and a nutritious diet full of unprocessed natural foods. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and finish up with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over 15 years researching this topic, and applying it “in the trenches” with myself as well as thousands of my clients to see what works to really stimulate abdominal fat loss the best.

The entire solution… all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Succeed Boot Camp 12 week program.

The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines in our program, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

We want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS, but you to be prepared to do the work it takes!!

So if you are up for it, or want to prolong your life, then why not head to a Succeed Boot Camp session for a FREE trial and start on the journey to change TODAY….

Click here to email us for a Boot Camp in Canberra near YOU!!!

Training Periodisation

Monday, October 25th, 2010

What is training periodisation?
(Training For Sport)

Periodization is an organized approach to training that involves cycling of various aspects of a training program during a specific period of time. It is a way of alternating training to its peak during season

Theory behind periodisation

Periodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months, but is typically a month. A macrocycle refers to the overall training period, usually representing a year or two. There are longer cycles as well for an olympic or professional athlete, anywhere from 1 to 4 years, and the career plan which is usually only considered for Olympians and professional athletes also.

Training should be organized and planned in advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress or setbacks due to injury.

 The Macrocycle
A macrocycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.
The entire preparation phase should be around 2/3rds to 3/4ths of the macrocycle. The preparation phase is further broken up into general and specific preparation of which general preparation takes over half. An example of general preparation would be building an aerobic base for an endurance athlete such as running on a treadmill and learning any rules or regulations that would be required such as proper swimming stroke as not to be disqualified. An example of specific preparation would be to work on the proper form to be more efficient and to work more on the final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several competitions, but they lead up to the main competition with specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race tactic might be employed, pre-race meals, ways to reduce anxiety before a race, or the length needed for the taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological reasons, a year of training means a holiday is in order. A typical weekend warrior might take three months while a professional athlete might take as little as two weeks.

The Mesocycle
A mesocycle represents a phase of training with duration of between 2 – 6 weeks or microcycles. During the preparatory phase, a mesocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competition’s calendar.
The goal of the planner is to fit the mesocyles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload and type of work of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.

The Microcycle
A microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.

The Annual Plan
The annual plan is important in that it directs and guides athletic training over a year. It is based on the concept of periodization and the principles of training. The objective of training is to reach a high level of performance (peak performance) and an athlete has to develop skills, biomotor abilities and psychological traits in a methodical manner.

Preparatory Phase
This phase consists of the general preparation and specific preparation. Usually the general preparation is the longer of the two phases.

Competitive Phase
This phase may contain a few main competitions each containing a pre-competitive and a main competition. Within the main competition, an uploading phase and a special preparatory phase may be included.

Transition Phase
This phase is used to facilitate rest, relaxation and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions.

Succeed Personal Development has worked with many sporting teams and individual athletes. We are the current 2010 Australian personal training business of the year and experts when it comes to training for your sporting goals.

Contact us for a free consultation !!!

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

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

Shannan Ponton all about the kids

Monday, June 7th, 2010

Hey Fitness Friends,

My friends and fellow Personal Trainers Shannan Ponton and Michelle Bridges are doing a tour of Australia all in the aid of helping our kids of the country.

They are in Canberra today, so if you get a chance drop down to the Tuggeranong Hyperdome and say hello between 12 – 1pm.

If I can convince them and they have time, they may also be making a guest appearnce at a few local hangouts in the Tuggeranong area, so keep your eyes out!!

Shannan Ponton has also written an interesting article on his new website: http://www.shannan-ponton.com/

A very interesting read with some scary statisitcs for our kids:

http://www.shannan-ponton.com/doing-it-for-the-kids-shannan-ponton/

Have a great day

Scott Williams

Succeed Personal Development

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