With the iminent cold weather fast approaching it is time to start planning for a move back to the indoor arena!

See flyer below for our upcoming program dates and locations. If you have any friends that might be interested in getting fitter & healthier then now is the time to bring them along with our “bring a friend for FREE” trial..

Email Kim at admin@succeed.com.au to book a friend into a location.

Here is the flyer for the upcoming program (click on the image to enlarge):

ESSENTIAL FOR TRAINING
Magnesium is expelled from muscles during exercise. It’s an essential mineral for normal muscle function, and plays a central role in the conversion of carbohydrates.

OPTIMAL ABSORPTION
Using only the most absorbable and organic forms of Magnesium & Zinc combined with proprietary absorption enhancer (Vitamin B6 and Malic Acid) for unmatched efficiency

GREEN APPLES
Malic Acid was originally derived from green apples and plays a central role in the absorption of minerals and can help prevent soreness.

RECOVER
Magnesium and Zinc play a central role in the recovery process (protein biosynthesis) of rebuilding muscle after exercise.

PurePharma products are specially designed to work synergistically with each other.

PurePharma Omega-3 is designed to simply be the purest and most effective product on the market. By utilizing technology, such as molecular distillation, we have obtained extremely low contaminant levels as well as a high concentration of EPA and DHA.

PHARMACEUTICAL QUALITY
Each capsule contains min. 74 % Omega-3 fatty acids in a 5:2 EPA/DHA ratio.

ULTRA PURE
PurePharma Omega-3 is made from small fish and is molecularly distilled to reduce mercury, PCB and dioxin levels.

5 STARS
PurePharma Omega-3 is certified and tested for purity and freshness by the independent laboratory IFOSn (International Fish Oil Standards) and is awarded 5 out of 5 stars.

CONSISTENT QUALITY
Each batch undergoes individual examinations and must live up to strict quality requirements.

GREAT LEMON TASTE
Flavoured with natural lemon oil.

BLACK CAPSULES
The black capsules protect the fish oil from sunlight and ensures freshness. Each bottle contains 120 capsules and the recommended daily serving is 3 capsulesPurePharma Omega-3 is designed to simply be the purest and most effective product on the market. By utilizing technology, such as molecular distillation, we have obtained extremely low contaminant levels as well as a high concentration of EPA and DHA.

fish-oil-comparison-australia-1

I now have Omega 3 & Magnesium in stock, if you are interested in purchasing please let me know at: scott@succeed.com.au

For the past year, Kelly Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

1. Posterior hip mobilization

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation

Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization

Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test

Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

All info courtesy of Mobility WOD and Kelly Starrett - there is a huge resource at Mobility WOD for performing basic maintenance on your self!

Do yourself a favour and take the time to check out Kelly’s website - www.mobilitywod.com

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
Majura
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:
http://succeed.fitpromag.com/RecipeList.aspx

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

A new client is coming to town, and it’s up to you to make him or her feel at home. That means a break from your daily routine that includes a lunch out at a local restaurant. Exciting as it may sound, you know the temptations that surround you whenever you eat out. Because there in the wide world of restaurants, you’ll encounter all sorts of tasty-looking foods that are as fattening as they are delicious. And when sitting across from your client, it’s hard to say no to a server.

How do you walk away from a lunch meeting with your good health in hand? By following these steps. Click on the mag to read more:

Hi All,

Well the year is really moving fast!!

We are well into the Winter program already! Great for the start, make sure you keep it up guys!

Well done to Jess on completing the Wilderness Trek. 100km is just crazy, and something I am not sure I could do!

Well done Jess!

The time has come to get things moving for the 2012 Charity Ball, and as always I am looking for any help and support I can get my hands on!

Tickets and tables can now be booked and paid for, so make sure to get in early: charityball@succeed.com.au

Also we are looking for any sponsors that want to get on board with one of Canberra’s best events! We have a host of packages available, if you are interested or know of a business please shoot me and email and I will forward the packages available. With a captive audience of over 600 people, it is sure to give plenty of exposure to your business.

Probably the last thing at this stage is also any Auction Items you may want to part with? Again just shoot me an email..

Please forward this link to any organisation you think might like to get involved in 2012. Looking to make it another great night, with all proceeds to again go to the Clare Holland House, where we had my Mother in Law Janice pass. If you have ever been into that place you all know the feelings you get!!

Details for the ball:

When: Saturday 1st September

Where: Southern Cross Club

Cost: $109 or $990 table of 10

While they might have a cute name, you probably think love handles are anything but adorable. Most people with love handles are self-conscious about them and try to hide the excess rolls of fat bulging from their sides or lower back. Coming in different sizes and shapes, love handles may be just small rolls or massive amounts of fatty tissue. Males and females are susceptible to developing love handles and they can be found on skinny people as well as those who are overweight.

The reason? The area of your body where love handles develop is around your oblique muscles, an area often overlooked during exercise. How in the world can you get rid of these rolls of fat and find your waist again? To lose weight on any part of your body you need a total body workout. Targeting a specific area won’t decrease its amount of fat. You’ll also need to cut down on your calorie intake.

This happens with a healthy, low fat diet, coupled with plenty of aerobic exercise and strength training. Though you’ll need to do all these for weight loss, strength training will result in toned obliques. Interested in toning your oblique muscles and firming up your midsection? You’ll want to give these five exercises a shot.

For full story click the image below:

Part II

Did you know, your normal supermarket eggs coming from mass factory farm doesn’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.  Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a box of free range eggs.

Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the free range eggs had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a cage and fed nothing but piles of corn and soy.  It’s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are better for you (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

So, can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the yolks.

Do you REALLY think that our ancestors threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  Our modern society has been brainwashed with misinformation about fats and cholesterol.

Like I have been saying to you all, eat like a caveman!!!!

This is exactly how I eat… I personally eat 4 whole eggs every day with breakfast, and I maintain reasonably low bodyfat most of the year.

Enjoy your eggs!!!

Are Whole Eggs or Egg Whites Better for You?

Part I

I 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!