Archive for July, 2009

Today’s post is one for two of my wonderful clients that have allowed me to video and photograph them in the middle of a Personal Training Cross Fit style of session.

I have been training both of these lovely ladies for quite some time and would like to say a big congratulations on all your hard work and effort.

For the records they have both lost quite a bit of weight and besides all the whining they do, these girls really like to push themselves hard (in between conversation of course)…

So today I have named this WOD the Karell/Elice version of a ‘dirty thirty’. Simply means that every exercise you do you have to do, you do 30 reps…

20kg Deadlift

12kg Kettlebell Swings

4kg Turkish Get Up

Burpees

10kg Clean & Press

Push Ups

Hanging Knee Raises

30 calories - Rower

                         The Turkish Get Up

I am very proud of the girls, they did an amazing job, and for the first time we did a session in silence ( music to my ears), due to the fact they couldn’t get any oxygen to the lungs.

Great work girls, keep it up.

Scott Williams, Succeed CEO & Personal Trainer Canberra

I am not sure where I get these stupid ideas.

Before I even started yesterday I was still sore from Monday’s session. I had already taken Tuesday off to recover, but in my stupidity I thought I will push through and train…. and then to top it off I decided to do two sessions with 10 a minute break in between ( not the best idea I have come up with).

Within the Cross Fit world they call each session a WOD ( workout of the day). Due to the fact that the first one only took four minutes, I thought I might squeeze a second one in.

BAD IDEA

WOD 1 was deadlifts & hand stand push ups. Three sets at 21 reps, 15 reps, 9 reps for time.

85kg Deadlift (was supposed to 105kg but I was a bit soft) 21,15, 9

Hand Stand Push Ups 21, 15, 9

Time: 4.10

Avg HR: 151

Calories: 61

WOD 2 I decided to do a 4km time trial. For those that know me know that I really SUCK at running. If you know how to work out the timing on a treadmill it has taken me over 5 minutes each kilometre, which is slow I know, but hey doing the best I can without dying here….

Time: 20.10

Avg HR: 167

Calories: 357

Wish I looked like this guy below….

In saying that this was a stupid idea I actually recovered quite well this morning, although I am still quite sore all over. Not sure what today’s training will bring???

Any way I have a couple of my Personal Training clients wanting to do a modified version of Cross Fit this morning, so I am heading off to put them through their paces ( I will be taking photos today and will post them tomorrow).

By the way I am heading off to go through the process of getting the official qualifications for Cross Fit, although you could say it is a modified version of Personal Training or Boot camp ( another name really). It is still a grey area for legal purposes like the name Boot camp is,  but I really like it and it is something that I would like to teach.

Stay tuned in the coming months for some big news from the Succeed Team in Canberra!!!

Scott Williams Succeed CEO & Personal Trainer

Australia has now overtaken the United States as having the highest childhood obesity rates in the world. One in five children or adolescents in Australia are now classified as overweight or obese - and this figure is growing rapidly. If current trends continue, it is predicted that by 2020, 50% of young Australians will be overweight or obese.

 At Succeed, we firmly believe that the activity and nutritional habits created during the impressionable years of childhood will mould the habits of these children for the rest of their lives.

Although reversible, bad habits in these two critical areas are extremely hard to change in the adult years.

 The habits formed during childhood stay with an individual for a long time, in most cases for life.

Obesity is set to become the biggest disease of the century. Health experts say that curbing the alarming rate of childhood obesity could prevent millions of cancer cases and other significant illnesses.

 The Succeed Mini Commandos program is a crucial step in the right direction. Getting our children active from an early age is vital - this will give them every chance at developing positive exercise habits as they grow and develop through their teenage and adult years. The program is designed for maximum enjoyment, while still challenging participants to push themselves

 Mini commandos is an exercise program for children at Early Childhood Centres (3 - 6 years).

Loosely based on army style Bootcamp training, Mini Commandos has been developed by Australia’s leading personal training company, Succeed,  in an effort to get children up off the couch and moving again!

 Incorporating such exercises as pushups, squats, and running, along with ball games, tug of war, obstacle courses and boxing just to name a few.

 Mini commandos is run for 40 minute fitness sessions over a set period. Specifically designed to help children realise exercise can be fun and rewarding.

 For more information, or to book your childcare centre in, please email Shaun@succeed.com.au or phone 0431939215 for further information.

Well I thought it was time to head back and have a go at the very first cross fit session I completed a month ago, to evaluate how, if I have progressed…

The main problem is that I have gotten stronger and a bit fitter over the last month so I decided to try body weight chin ups and full squat, bum to ball which I didn’t do last time.

Only lasted two sets on the body weight chins before heading to the assisted machine.

I am still in a world of hurt two days later. I have to say this session has caused the most muscular pain I have felt in many years.

Air Squat

Here is the rundown on the session again:

1000m Rower

100 Chins

200 Push Ups

300 Air Squats

1000m Rower

As with the first attempt I broke the exercises down to 10, 20, 30 respectfully.

Comparison from one moth ago:

1st attempt - 34.04, 602 calories, Avg HR 161

2nd attempt -32.56, 559 calories, Avg HR 163

As you can see I have beaten the previous time by 1 min & 8 seconds, which is a very long time in this style of training.

I burnt less calories ( suggesting I am getting fitter), and I managed to work at a higher Avg Hr as well which is a great sign for such a long session.

Overall this session is an absolute killer. I have a few new Succeed Personal Training clients wanting to start up with me that are quite fit, so I believe I will do a modified version on them just for fun….

Scott Williams, Succeed CEO and Personal Trainer Canberra

It is with great pleasure to announce that we are now the Telstra Australian Micro Business of the Year ACT.

The Telstra awards are in their 17th year and are Australia’s most prestigious awards.

This really is the pinnacle of Australian Business and it is with great pleasure and honour that we now sit at the top of the mountain.

The last five years of late nights and very early mornings, has really paid off for the Succeed Team.

I would like to take this opportunity to thank all of our staff present and previous, and of course to all of our wonderful clientele, some of which have been with us from the start.

 A big thank you goes out to you all.

I would also like to congratulate the other finalists of the night in Makin Trax Australia and Concept 1.

 I would also like to state that we made the finals of the social sensis responsibilty and we take great pride in finishing a close second to a major international organisation in Point Project Management. Congratulations to Michael and his team.

Had the pleasure of a girlfriend of mine from Sydney join me here in Canberra for a session on Saturday.

I missed my usual 6am session with the boys as I had drank to much the night before after winning the Australian Telstra Business of the Year Cba award. So we set up a time to train at 3pm ( giving me enough time to recover).

We did a modified version of what is called the ‘Dirty Thirties’, and let me say it wasn’t pretty from either of us.

This was one tough cross fit cardiovascular / strength session that really tested us both out…

The Dirty Thirties

60kg Deadlift

Hanging Knee Tucks

16kg Renegade Rows

Burpees

30kg Clean & Press

Push Ups

Rower 30 calories

For each individual exercise we had to complete 30 reps before we moved on to the next exercise.

Let me say this was a tough day at the office, it bought both of us unstuck at the end, and I reckon we spent at least 15 minutes on the ground trying to recover.

I am glad there was not too many people in the gym, as some of the noises of us grunting to lift the weights would have been quite disturbing to people.

Time: 17.13

Avg HR: 166

Calories: 323

Rating: 9/10

Always a good sign when it takes about three hours for your heart rate to slow down. Loved this session, and will keep this in the bag for a few of my fitter Personal Training clients.

Scott Williams, Succeed Personal Trainer Canberra

At Tiffen & Co / The Mortgage Detective, we’re with you!

As mortgage brokers, we’re here to make a difference. We understand the mortgage broking industry, and we understand people. Whether you are a first home buyer, refinancing or an astute property investor, we endeavour to provide you, our customer, with attentive personal service, and expert advice.

Having been founded on similar philosophies, Tiffen & Co / The Mortgage Detective has combined expertise, experience and resources to form the most dynamic and professional mortgage firm in Canberra.

Even more, we do not charge you for our services. Tiffen & Co / The Mortgage Detective is paid by the lender when we successfully settle your loan. Our team of brokers are available to meet with you at our office or at a venue convenient to you.
We’re with you for…

• Buying your first home
• Upgrading or downsizing
• Moving interstate
• Building (house & land package, construction & owner-builder)
• Converting your owner-occupied property to investment (and vice versa)
• Adding property to your investment portfolio
• Unlocking equity in your home
• Consolidating debt

For More information on how we can help you, please look us up on the web either by clicking below or click our picture in the Business Links section on this website

www.themortgagedetective.com.au

Part III of the how bad do you want it for Summer series of posts….

Your Determination

Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You just have to want it bad enough. Thinking about it is not enough. Now it’s time for action!

You have to want your dream body…more than you want that hamburger and chips.
more than you want to skip your workout.
more than you want that chocolate cookie.
more than you want to sit on the couch and watch your favourite show..

The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.

 Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress. In fact, I would love to be a key player in your network of support-don’t hesitate to call me or reply to this post to get me onboard as your Personal Trainer or Bootcamp Instructor. Fitness is my passion and I can help make it yours too!

*Surround yourself with support and don’t give up.

I get excited when talking about getting you the body of your dreams-this is what I do everyday for my clients. Making the decision to transform your body is something to celebrate.

Call me or reply to this post and let me know that you are ready to make it happen for yourself and together we’ll create a fitness and fat loss program that will change your life!

 Yours in Health and Fitness,

Scott Williams, Succeed Canberra CEO and Personal Trainer

Well the news in the Succeed World is spreading rather rapidly that the owner of the company has been putting himself through some absolute torture cross fit training sessions.

I must be turning into a freak but I am actually starting to like the fitness sessions ( F… I must be crazy).

Any way it has spread to Sydney and one of my very good friends has been following my progress over the last month, and she decided to tell her personal trainer what I am doing here in Canberra. The poor girl didn’t realise that her personal trainer is actually qualified to teach cross fit, so she decided to give her a cross fit session for her training…. BAD IDEA.

From the email I received I am not in the good books at the moment, but I think she liked it because she is coming to Canberra this weekend and is coming to train with me ( glutton for punishment).

She told me what her trainer put her through which is a program designed for BJ Penn ( Brazilin Jui Jitzu star) and MMA fighter. It was designed to emulate being in an actual fighting war ( and that is what each of these sessions are like..).

It is called “Fight Gone Bad” so here it is:

Rower x 1 min

wall ball squat and throw 10kg ball x 1 min

Sumo deadlift into Upright Row 35kg x 1 min

Push Press ( shoulder press locking elbows out ) 35kg x 1 min

Box Jumps x 1 min

1 min rest then repeat three times.

Now the goal of this session, besides causing immense pain is to tally up a score for a total amount of points. You get 1 point for each rep or every calorie burnt on the rower. Here are my results and a picture ( god i look good… NOT):

Score: 307

Avg HR: 161

Calories:427 ( not bad for 20 mins training time)

Rating:F…..in awsome

Be sure to make a few of my Succeed Personal Training clients to experience this one in the coming weeks…

Scott Williams the Succeed Personal Trainer, CEO

Yesterday I spoke of the importance of your mind in how you look. Today it is all about structure..

Your Structure

Everyone who successfully sets out to lose body fat and achieve results does so by implementing a structure. Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost.

Here are the 2 major parts to your structure:

                1. Exercise: Yes, you will have to put in a bit of effort and break into a sweat, but the good news is that once you make exercise a habit you will find that you really enjoy it - In fact, I know you will. It is important that you make exercise a part of your lifestyle, and not something that you do on random occasions. For maximal results exercise 4-5 times at around 30 – 40 minutes each week doing both cardiovascular and resistance training. You could for a local Personal Trainer or a Bootcamp in your area. Training with a friend will help your motivation levels.

               2. Diet: They say you are what you eat ( about 72% of what you eat is how you look), and that is never truer than while losing weight. Cut junk food from your diet and stick with fresh healthy foods instead. Eat small meals throughout the day containing protein, carbohydrates and minimal fat.

*Stick with your healthy eating and exercise routine-these are what will make the difference on the road to your successful transformation of a new you.

Scott Williams Succeed Personal Trainer and CEO