Archive for August, 2009

Straight from some guru on the internet, Benny had us doing ‘The Bear” on Saturday morning.

The idea of this session is to go heavier each set and the only other rule is you are not allowed to put the bar down during each set. In between sets you can rest as required.

‘The Bear’

5 x sets of : Clean to fron to squat to push press to back squat to push press back to start x 7 reps of each

Once you have completed seven reps you can then put the bar down and rest as desired.

I think we took around 2 minutes each set give or take.

I went 3 x 40kg, 1 x 45kg, 1 x 50kg

This was a great overall strength workout. It was a nice break to get away from the high intensity cardiovascular sessions we have been going through over the last few weeks.

I am so glad the Canberra weather is starting to warm up. I will be able to take the Canberra Boot Camp groups back outdoors soon and really be able to step it up as we rapidly head toward the Summer months.

Scott Williams, CEO Succeed Personal Training

Not sure if there is something actually wrong with me or not?? (don’t answer that anybody)

I find myself waiting with a sort of nervous anticipation as to what exactly I am going to train on any given day here in Canberra.

During some of my Personal Training sessions at Club Lime Tuggeranong today, I was planning ahead for my own personal training session this evening.

 As I am explaining what it is I am going to do for my own training a few of my girls have said that there is something wrong with me???

Who in there right mind gives themsleves BURPEES to do in a fitness program?? I admit it is a valid question they ask. My only answer girls ( cause I know they will read this), is that if one particular exercise SUCKS that much every single time you do it, it MUST be good for you!!!

Hence the reason why I do it, and also why you get to experience it in your personal training sessions from time to time.

I hate being beaten by anything and like running, this is one of those exercises ( demo below).

Anyway back to today’s session. I did my own version of a dirty thirty. I named this one Jessica. Here it is:

‘Jessica’

30 x calories on the rower

30 x air squats

30 x 30kg push press

30 x burpees

30 x 10kg Oblique weight rotations

x 3 sets for time

Time: 26.12

Calories: 464

Avg HR: 167

I have to say this was a cracking session!! I even had an audience in the gym tonight for a little while, more than anything just shaking their heads saying this guy is crazy.

In saying that I did sign up two new clients tonight so can’t complain about that…

The Burpee

As always committed to your success.

Scott Williams CEO, Managing Director, Succeed Personal Training

Managing Director of Quantum Coaching, Tom Penfold and Director of The Man Pack^TM, Robert Way operates as full-time High Performance Coaches.

Specialising in Personal Development and Business Coaching, enabling you to obtain and reach your full potential in the areas of health, career, wealth, relationships, spirituality and education.

Achieving outcomes through the utilization of tools from Neuro Linguistic Programming, Hypnosis and Neurological Repatterning.

Take action, email or call;

coaching@succeed.com.au 

 Robert Way 0408 471 175 or

 Tom Penfold 0422 160 657

Well I did my best to stay on the training wagon whilst in Sydney last week.

I did two versions of the dirty thirties and then returned to Canberra for a huge Saturday session that took me over 30 minutes to complete.

I have called this one Martha with Cindy:

10 x 50kg Power Cleans into Cindy which is

5 x chin ups

10 x push ups

15 x air squats

x 3 sets then back to the start for five rounds

Time: 30.28

We have mixed in a version of Cross Fit Football into this and it was one tough session

You can check some of the awesome stuff they do here, just click the logo.

Headed back this morning on a very brisk Canberra morning, and very light on sleep from the large wind storms we had last night for another gruelling session.

Not sure where Benny comes up with this stuff. 

I have called this session Ruby

5 x 40kg thrusters

7 x 40kg hang cleans

10 x 40kg sumo squats

Complete as many laps as possible in 20 minutes.

Total: 9 3/4 before the bell rang.

 Gotta say this was a tough session on all levels. All three of us had nothing left to give this morning. 

No Hr monitor at the moment so not recording results ( hopefully be back up soon). Great session and one I will do again.

Hang Power Cleans Demo for those that don’t know what it is:

Scott Williams CEO Succeed Personal Training & Boot Camps

Well after 12 weeks of interviews, formal functions and a wonderful trip to Sydney last week, the final award for the Telstra Australian Business of the Year was announced.

Unfortunately Succeed didn’t take home the overall Telstra Australian Buisness of the Year award. Beaten closely by ‘The Coach Program’.

We feel absolutely honoured that from nearly 4000 nominated businesses, to be named in the top seven businesses in our country. Not a bad feat for what started as two man business working in our garages and ovals in Canberra.

Congratulations to all the wonderful businesses that made the finals.

 It was fantastic to see a huge range of finalists, ranging form a meat abattoirs in Victoria to motorcycle building company in Tassie to an online tours company in Queensland to a fitness company in Canberra to a vaccine company in South Australia. Well done to all businesses for reaching the pinnacle of Australian business.

We would also like to thank all of our past and present clients and staff for their support over the last four years. Without all of you we wouldn’t be were we are today.

Australia’s Best Personal Training Company…..

In my last 13 years in the fitness industry how many times have I heard people say that I don’t have time to train.

I am in Sydney at the Australian Telstra Business Awards Finals and have a spare hour waiting for the awards dinner to see if we win Australia’s best business..

Already in two days in Sydney and meeting some of Australia’s best business people, I have heard six times that I do not have time to train..

I mean you have time for Ellen or Oprah, you have time for talking on the phone, or going to morning tea or lunch.

 You also know that you will not get everything done today because you don’t have the time and actually waste time. So how would you have time to exercise?

Better yet, why would you even consider taking the time to do so?

What you should be saying is, I don’t have time NOT to look after my body.

 We only have one body in this lifetime and we really need to look after it better.

Well here at Succeed, the Australian Personal Training Business of the Year, we have the answer with our new ‘30 minutes to a new you program’.

All we ask is 30 minutes a day four or five days a week. You can join one of our 30 minute Personal Training programs or Boot Camps ( if you have an hour up your sleeve). We run programs right across Canberra.

We understand the average person is working longer and harder than ever before, but what price can you put on your body and your health??

What price can you put on your body knowing that we live longer than ever before and we need our bodies to function?

Many CEOs and government officials will block out an average of 30 minutes every morning or early afternoon for their exercise. Why do they take their very precious time to do this?

Because they understand.

They understand the importance of spending this time exercising, knowing it will energize their body, brain and metabolism and get more done in the day.

They must be productive and get things done, or they will be replaced. This is why they
exercise. Now, what about you?

What was your excuse again about not having time to care of the only body you will ever have?

If you would like to do something about it and start to take better care of that body then The Succeed Team are here to help.

 Simply leave a reply below and let us know how we can help you get back on the band wagon to a fitter, healthier you. 

Scott Williams CEO, Managing Director Succeed Personal Development

Sorry for the minimal posts recently, but We have been busy with the 2009 Succeed Charity.

I will do a post up soon with photos and information in regards to the night.

I would like to say a very big thank you though to all the sponsors and guests that made the evening a huge succeed. No final total just yet, but we have raised over $25,000 this year for Camp Quality ( our biggest by far)…

Saturday morning prior to the ball I thought we had better have a real dig at the fitness so I could have a few more guilt free beers at the ball.

Ben came up with a punishing Cross Fit session, consisting of:

50kg Deadlift

50kg Cleans (never done these before)

50kg Push Press ( shoulder press)

x 5 rounds for time. I completed this in 11.23, but i had to take a revised weight as I couldn’t lift to cross fit weight of 70kg. Benny did a great job at the 70kg though.

Here is footage of the hang cleans for those that don’t know what it is..

Have had a few of my Personal Training Clients Canberra doing some cross fit style of training and decided Saturday was another great day for them to try a modified session.

I gave them a modified version of the ‘dirty thirties’ and I just want to say you girls did a great job.

 Well done. The word is spreading on this style of training very quickly and I am more than happy to keep taking any clients that wish to attempt this style of training.

Scott Williams, CEO Managing Director Succeed Canberra

I have had a few enquiries about where people might find a Succeed Personal Trainer.

So… to answer your questions:

At the moment Succeed Personal Trainers currently operate out of three Canberra Gyms.

Club Lime - Tuggeranong Gym

Club Lime - Belconnen Gym

Edge Health Club - Weston Gym

 Each gym has many options and fantastic membership rates available to you, simply click on the links to find out more about the Health Clubs.

We have Personal Trainers based at all three locations.

We also operate a mobile Personal Training Business across all suburbs of Canberra, where we can come to you or we can arrange to meet at an oval or park that suits.

I will post at a later date about each Canberra Gym we work from.

If you would like to look into hiring a Succeed Personal Trainer that work at one of the above Canberra Gyms, or you are wanting a trainer to come to you, simply fill out a Contact Us Form or leave a comment below.

A couple of sessions in progress

Scott Williams, Succeed CEO

Only a short post today as I am tired and it is time for bed.

Today I did one of the girls in, Nancy.

My first time attempting this one and surprise, surprise it was another tough one to get through.

I couldn’t match the big guys weights from the American site.

Nancy

400m Run

40kg Overhead Squats ( I only did 25kg)

x 5 sets for time

Time: 16.32

Avg HR: 169

Calories: 298

The Overhead Squat

Yes, not sure who this is, but she is lifting the full weight of 40kg.

 Puts me to shame really, in my defence though I did go full depth on all squats.

A very tough session, but with the correct modified weight, this one will be ok for some of my Personal Training clients.

Stay tuned, for all our Canberra Boot Camp and Personal Training Clients, there is some new programs coming your way soon from the Succeed Team.

Scott Williams Succeed CEO & Personal Trainer

Well so much for me thinking I was starting to get some sort of fitness about me…

The guy I have been training with for the last six weeks has mentioned these ‘other guys’ that rock up occasionally for a Cross Fit session.

Well last Saturday on a cold Canberra morning, they decided was a good time to join us.

There was no  mucking with these guys, they meant business.

 They were ready to go and were running, stretching, getting ready for what was about to unfold. 

I wasn’t really sure what to expect, they all looked fit ( one of them is also a great Personal Trainer in town), so I knew this was going to really test me.

The first bar they set up I couldn’t even lift, so we had to arrange a lighter one for myself ( fortunately some of the other boys used it also so I didn’t feel quite so bad)…

The session, we set up five stations for a 1 minute time and the idea was to complete as many reps or calories as possible. The exercises set out were:

90kg Deadlift

40kg Shoulder Press

Rower

Sand Bag Runs

24kg Kettlebell Swings

The next 15 minutes was a blur and I have nothing to comment except DON”T COME BACK!!!!! joking…

I was that far behind, the guys could have started again and still beat me. Really made me realise just how un Cross Fit I really am.

These guys were machines ( one was some Olympic rower) and I believe he doubled us all on that ( show off).

I must say I was very impressed by these guys and shows that yes I have a long way to go, but that is what we are all placed on this earth for, to challenge ourselves on a daily basis.

Avg Hr: 165

Calories: 340

I liked the sandbag component of thes session, something we can add into out Boot Camp programs.

 Headed off to work and within a few hours I felt great and thought I had a bit more in the tank so I decided to do a second session for the day, focusing on cardiovascular this time around though.

So I chose a WOD off the Cross Fit website.

Three sets for time:

Rower 500m

21 Burpees

400m Run

This was a taxing yet pretty cool session and one I will return to at some stage.

Time: 17.04

Avg HR: 163

Calories: 293

Did a basic cardiovascular yesterday in bike & run for 45 mins, rest day today, but I will be back into it tomorrow morning…

Scott Williams Succeed CEO & Personal Trainer