Posts Tagged ‘Succeed’

Latest News

Tuesday, February 3rd, 2015

Well alot has been going on in my world!!

I haven’t posted on this site for a while as I have launched into a few new business ventures!

Very happy to announce that I have now bought my very own facility to work out of (should have done it years ago)..

I am still running the Boot Camp on Mon/Wed/Fri, although I have now changed the name to Succeed Overhaul – (to send me an email click through and hit the sign up button to email me)

Head on over to there if you wish to find out more about the Overhaul (program is starting in the next few weeks so time to move fast and get back into gear now the kids are back in school

I have also bought my own place in what is now called CrossFit SFS (formally CrossFit Technique) I am in the process of building a new site so for now you check it all out here –

Also I have joined forces with ASN Supplements with the 10 week Transformation Challenge! So far we have over 280 competitors which is AWESOME!!

If you missed the seminar on Wed 4th Feb then please contact me to arrange your FREE sessions, feel free to bring a friend along as well for support.. Also head on over the Succeed Overhaul website and I am going to GIVE YOU ALL free access to my members only section for FREE, meal plans & at home training sessions (with video’s of all movements) for you all. You really have no excuses for the next 10 weeks.

I am also running a challenge within the challenge for some amazing prizes for all those that sign up to either/both of my CrossFit facility or my Overhaul program (contact me for more info). I have a special rate for the 10 weeks!!!

You can reach me @ for any questions regarding either location, and redeeming your FREE pass.

Which is good news for YOU, you now have the option to use both facilities for the one price!!!

I have just sent 3000 flyer around the ACT, with a FREE pass to either on of the sessions!! If that is you then click through to both and check them out and see which one you think is for you? More than happy for you to go to both and check them out.

I look forward to seeing you all fitter, happier, healthier.

Changing the state of Canberra’s health, one person at a time!


Defy your Limits

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

Do you Suffer from Depression??

Thursday, July 5th, 2012

Hey all,

Hope your training is going well? The numbers at Boot Camp have been great even during these cold mornings! Keep up the great work!

Newsflash: Tough Mudder Training this Saturday at the track (finally ready to go)!!

Where: 306 Avonley Road
Time: 9.30am
Cost: $15 for Succeed Members ($20 non members)

Great little article to read if you get a chance guys on depression??


Don’t forget there are hundred’s of healthy recipes in the magazine as well to give you ideas for cooking:

Do you Emotional Eat?

Tuesday, February 14th, 2012

How To End Emotional Eating

Scott Williams

Emotional eating is a big problem for many people. But what is it really? Well, quite simply, you may be eating for reasons other than satisfying physical hunger, providing energy, stoking your metabolism and feeding your muscles, and it may be keeping you overweight.

Are you an emotional eater? Do you eat for the wrong reasons? Do you eat mindlessly, stuffing down food without a conscious thought?

Take this quiz and find out:

Do you ever eat for any of these reasons?

1. To obtain a good feeling

2. For comfort

3. Out of sheer boredom

4. Out of habit (for example, every time you watch TV)

5. For social reasons

6. To cope with stressful events

7. To fill a void or missing need

8. To recapture a feeling or memory associated with a food (makes you feel “like being back home with family again,” etc)

9. To cope with depression

10. To cope with (or in response to) other feelings such as anger, loneliness, frustration, disappointment, grief, lack of control or anxiety

If so, then you’re an emotional eater!

As long as you are en emotional eater, you may continue to struggle to follow even the very best laid nutrition plans. That’s what’s so frustrating about this particular problem. You KNOW your nutrition (and exercise) program would work… if only you could stay on it and stop sabotaging yourself with inappropriate eating!

Conventional solutions to emotional eating are helpful. Much of the traditional wisdom focuses on conscious eating (mindfulness or AWARE-ness), as well as setting up your environment for success.

Awareness IS an important part of the solution, but an incomplete one. There are lots of people who are ALREADY AWARE of their emotional eating problems, but they feel unable to stop them

Why? It’s because traditional awareness-only solutions to emotional eating focus only on willpower and the conscious mind. But that’s not where your power lies.

Your true power source is your sub-consious mind, which is the part of you responsible for automatic behaviors.

Think about it: If the sub conscious parts of your mind can handle complex tasks like beating your heart and circulating your blood without consulting your conscious mind, then how easily do you think it can control your eating behaviors?

Your ability to change inappropriate eating behaviors (eating for the wrong reasons), starts with your understanding that you have been running patterns on automatic pilot (unconsciously), without even realizing it.

The first step towards freedom from emotional eating is to develop conscious awareness. You can do this in many ways: For example, by keeping a food journal, or by searching your experience and making a list of autopilot behaviours that you didn’t realize were subconsciously-directed habits

But there is more to it than this. Conventional approaches tell you to become AWARE of your “mindless eating” but then they don’t tell you how to change those old patterns.

I’ve been spending the last few months researching this topic of eating behaviours and emotions and I’ve been researching Neuro-Linguistic Programming (NLP). It was NLP that really helped me fill in the missing piece and make what I can honestly and legitimately call a “breakthrough.”

I’ve discovered numerous quick and easy, yet very powerful ways to neurologically short-circuit the old emotional eating behaviours and literally re-configure you with healthy eating behaviours that run on auto pilot just as easily as the old negative habits did.

Do you know what they are? How can you stop yourself from emotional eating?

Post any answers you may have in the comments section…

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):



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:


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 Want a Flatter Stomach?

Wednesday, April 13th, 2011

Here it is guys the latest Succeed Online Fitness Magazine full of great info for you for you read, feel FREE to pass this onto anyone that may be interested:


Enjoy the read everybody, we hope to see you back to Boot Camp soon..

The Succeed Team

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..

Are you Sweet Enough? Part II

Monday, March 21st, 2011

This whole topc is really still in it’s infancy and what these products could potentially do to you. Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses.

 Feel free to do some research, you’ll find hoardes of people that attribute the use of artificial sweeteners over the years with all sorts of illnesses in themselves or in family members.

Regardless of the fact that any real health problems for actual human use are not proven yet, I don’t know about you, but I’d rather protect myself and my family and steer clear of these possibly dangerous artificial chemicals.

Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe. Don’t believe them!  The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.

So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either natuaral honey, or organic maple syrup. Even though these alternatives still have the same amount of calories as sugar or corn syrup… honey and maple syrup, actually provide some nutrients and antioxidants, so it’s not just empty calories.

Empty calories such as white refined sugar stimulate your appetite more because your body is lacking nutrients.

Now I know your still thinking that you’d like to still save on calories but avoid the nasty artificial sweeteners.

Good news… You can!

It’s called Stevia.

Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb that’s been used for thousands of years in some parts of the world. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.

One problem I’ve noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I’ve found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.

I’ve yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits.

 I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.

Until next time, keep on training gang.


Are you Sweet Enough? Part I

Saturday, March 19th, 2011

Hey there, it’s Scott Williams from & 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