Archive for August, 2009

Well for the first time in history I have ran under 5 minute km’s.

Wednesday’s session was a 5km time trial, and as you all know I HATE running…. so this session was a drag for me.

I must be getting fitter doing this cross fit. For the first time I have broken the 25 minute mark for 5km.

Time: 24.59 ( yes by 1 second)

Avg HR: 167

Calories: 421

Today saw me do another ‘fight gone bad’ session ( for some reason I love these)…

If you go back to July, you will see my results, but I have smashed my last attempt at ‘Fight Gone Bad’

My score was: 341 ( last score 307)

Avg Hr: 167

Calories: 421

Signs are good that I am actually heading in the right direction on the fitness side of things, with such a big increase in score from a few weeks ago.

I will keep plugging away. I am loving the cardiovascular within the training.

 Having a few days away from Canberra, in Wagga at the moment, so I will do a session here tomorrow morning ( see if I can find any takers to join me)….

Scott Williams Succeed CEO & Personal Trainer

Are You a mom? Do You have time for fitness? Mum’s really have a tough time. They are the cook, the maid, the taxi driver, the teacher, the referee, and the list could go on.

If you’re a mum, you know how to get things done for everyone else, but, you don’t take care of you! In the day where children and (husband’s) keep mum’s on the go, it is hard to do the things you’d like to do.

School schedules, car pools and after school activities combined with household chores and a full-time job doesn’t allow for much time to exercise. However, that excuse is no longer good enough.

Does this look like you?

When you should be like this

Today’s mom knows how to get things done. They can squeeze in a last minute dentist appointment for little Maddy and show up without a moment to spare for a class play that little Tommy forgot to mention. Super mom can always find time to do whatever needs to be done to run a happy home for all of the occupants.

So the “I don’t have time” doesn’t fly anymore. In fact, moms everywhere should be embarrassed to use the excuse when a real mom knows, if you really want to do something, you make it happen…..

It is important to take care of yourself. Plenty of rest and exercise should therefore be one of those little things that you mark on the calendar and do. In fact, do it now. Mark in your day planner or on the dry-erase board your “me-time.” Then, dust off that tennis racket and head on out for the courts with one of your girlfriends, or get a personal trainer for a 30 minute session, or take up walking for overall health and fitness. Procrastination is a word that has no meaning for mum’s wanting to do something nice for their children, the same should apply for what you want or need to do.

Flexibility and diversification is a nice thing. Diversify your workout schedule to include solo walks, tennis matches with girlfriends, and a run with your husband. Be creative in planning your week ahead. If you know that on Monday you have to pick up your daughter from school at 3:00, but your son gets out at 2:30, make proper use of your time and throw your Nike shoes in a gym bag and walk while you wait.

If your daughter has a volleyball practice 25 minutes across town at the high school, then take your swimsuit and use the school’s swimming pool to swim laps. Arrange a mother’s group and do a 30 minute mini Boot camp or find a Personal Trainer nearby to train your group. Here in Canberra we have trainers on both sides of town available anytime..

The most important thing to remember is that because you are a mum, you may have to jump in and take advantage of a thirty-minute window just to have time to exercise. Be prepared for those opportunities and learn to expect the unexpected and use any time wisely.

You can accomplish what you want, even as a busy mum.

Scott Williams, Succeed CEO & Personal Trainer

Succeed Personal Development would like to take this opportunity to thank Rydges Capital Hill for the kind donation of several rooms for the Succeed Charity Gala Ball.

Here is a brief rundown of the facility:

Property Attributes:

Rydges Capital Hill is the ideal hotel from which to base your stay in the Nation’s Capital. Whether you are visiting for leisure or business, you’ll find everything you need within close proximity.

The hotel is 500 metres from Parliament House, surrounded by the busy business districts of Barton & Parkes, walking distance to Manuka & Kingston and close to most national attractions. The city is a 5 minute drive.

Boasting some of the largest hotel rooms in Canberra around a lush central atrium and nestled in luxury surroundings, Rydges Capital Hill exudes a unique ambiance.

For bookings simply click on the Rydges icon. 

Well I had a crack at another of the foundation girls today in Fran.

Pretty straight forward involving thrusters ( front squat to shoulder press) and pull ups ( chin ups).

Basically it is three sets for 21 reps, 15 reps, 9 reps for the fastest time possible.

For the first time I have all of my pull ups without the use of the assisted chin machine. Even though the time was slow I was happy with the fact to do all the chins without assistance.

Fran

Thrusters 21, 15, 9

Chins 21, 15, 9

Time: 8.52

Avg HR: 161

Calories: 148

Now I have a bit of work to do to make the Cross Fit games.. one of the favourites for the Cross Fit games completed this session in 1.53… I am not far away really!!!

 I have just stopped to watch his effort on the website and anyone would think I went had a cup of coffee compared to the bloke I watched, he was a machine and just didn’t stop.

 I on the other hand, I lost count at how many times I had to rest (that lack of cardiovascular fitness showing through again).

Chins                                Thrusters

If only I looked like these guys….. ( gotta keep visualising harder I think)

Scott Williams Succeed CEO & Personal Trainer

Just a quick post to give you a rundown on Friday and Saturday’s training sessions.

Friday saw me have a go at one of the foundation girls of Cross Fit in Angie.

I have to say that Angie is not a very nice girl. You have to complete each exercise before you move on to the next one.

Angie

100 x chin ups

100 x push ups

100 x sit ups

100 x air squats

This is a time based challenge to be finished as quick as possible, and I really sucked at this one…. As much as it wasn’t really a cardiovascular based fitness session I really struggled. Once I had gotten to a certain number the muscles just wouldn’t contract to keep going and I found myself having to rest just to get two or three reps out at a time. 

Time: 24.30

Avg HR: 122

Calories: 249

Saturday saw me back at the Devil’s Den for another session with the boys (wish  had stayed at home)… I was a bit nervous as I had missed last weeks training session.

The cross fit session was made up of:

20 x 30kg push press ( standing shoulder press)

20 x squats

20 x push ups

20 x lunges

20 x burpees ( my fault I got these, when he asked what I wanted I said to lay down)

I have to say this was also a killer muscular wise. I felt ok with the caardiovascular, but I just couldn’t get my muscles to work at all and found myself having to rest to complete sets…

Time: 17.52

Avg HR: 163

Calories: 305

It was a great session and one I will definitely come back to at some stage.

I also had one of my Personal Training clients getting ready for the City to Surf and I had her do a modified version of

one of the cross fit sessions on Saturday morning and she was awesome. Well done girl…

Good luck to all of our clients heading to the City to Surf. I am sure you will all do yourselves and Succeed proud.

Scott Williams Succeed CEO & Personal Trainer