Archive for October, 2009

Look what happens when you go away for 10 days…

You miss out on all the cool stuff your kids learn to do each and everyday.

Not quite what I wanted in this film but she is too cute not to put up, as just before I turned the flip cam on she actually took her first three steps.

Of course when you go to film it they won’t do it again….

Anyway I did a killer cross fit style fitness session this morning that I wanted to share with you all:

A dirty thirty session:

30 x 30kg thrusters

30 x 24′ Box jumps

30 x 60kg Deadlift

30 x hanging knee raises

300m on the tready

x 3 rounds for time

Time: 35.13

Hard to believe but getting on the treadmill and running at 17kph felt like the break for the session.

This was only my 2nd session back since I returnd from Orlando Florida and may have went out too hard… Thanks Sam!

I will be having a few guest bloggers coming into the site very soon, so stay tuned for some awesome posts from some of the world’s best trainers.

Anyway gotta get some rest as we are heading out to celebrate my business partner turning the BIG 30.

Congrats buddy, looking forward to catching up for a few beers tonight ( and yes i know, undoing all the calories I burnt this morning…), but hey that is what we do it for right??

If you have a go at this session, paste your time and what you thought in the comments section below.

Yours in Fitness

Scottie

Hey all,

Well can’t say I am happy about the weather I have come home ( plus a green mouldy pool).

Have just got back from a world wind trip to Orlando Florida to learn the latest and greatest in the Fitness Info Marketing World.

It was an amazing experience to hang out with some of the world’s greatest fitness marketers. These guys have all got amazing businesses running and are all millionares ( or very close to it).

Even though these guys are all so successful they are so down to earth and open with what they have done to make their fitness businesses so successful.

Bedros Keuillian, who set this event up is the man with everything going on. He has built an empire on Fitness Marketing and is really one  of the leaders in the fitness industry across the world. I subscribe to Bedros’ awesome fitness marketing site and this guy really knows his stuff.

Next is the larger than life Chris McCombs. This guy is the guru when it comes to SEO optimisation and personal trainer marketing expert and knows how to get your website to rank higher in google. This is one of the nicest guys I know and also my business coach.

Next was the very well built Vince Del Monte ( not happy with this guy). I had just finished a session in the gym along with Vince. I then proceeded to the pool area to cool off with a swim. Vince decides to join me. I had been feeling pretty fit and thought I was looking ok as I have dropped 6kg over the last 9 weeks, until he takes his shirt off beside me… ( google Vince Del Monte, you will see what I was standing beside)

Awesome guy, with a wealth of knowledge and some great programs out.

Then the Boot Camp marketer, Steve Hochman. This guy has got so much energy, and I don’t think he is joking when he says he has ADHD. He is all systems go ALL the time.

Last is Craig Ballantyne. Hadn’t heard of this guy until the Fitness Summit but he is selling some awesome training programs online, called the Turbulance Training System, and he is making a killing.

It was awesome to spend time with all of these guru’s and has really given me some great ideas for what we can do here in Australia.

Scott Williams the Aussies Fitness Expert

Hey all,

 I hope you are doing great?

Have just finished an awesome few days at Fitness Info Summit.

 Been learning from the world’s best fintess guru’s, and it has been an amazing few days.

Some of this stuff is out of my mental capacity, but I just need some time to process the information and put what I have learnt into place.

A big thanks goes out to all the guys here that have taught us some amazing stuff:

Bedros Keuillian

Chris McCombs

Steve Hochman

Vince Del Monte(jealous of this guy, look him up he is one good looking dude)

Craig Ballantyne

A big thanks to Chris ( and of course his family) for making me feel at home and inviting me to all the family things they are doing here at Disney Orlando.

I love how Chris and his family are so inviting making me feel like part of their family, no questions asked ( as you guys say - I appreciate that).

Would love to say I can’t wait to get home, but it is 30′ over here and laying around the pool working on my tan is hard to handle, especially when Canberra is still sooo cold…. Glad I have a beautiful family to come to otherwise you may not have seen me again!!!

Would love to put up a few photos but I am on the Hilton Hotels computers and cannot download the photos.

I hope all you guys are training hard and keeping up the fitness regimes.

Looking forward to getting back to into the Boot Camps and Personal Training sessions as we head toward our summer and the need to get into our swimmers very soon.

Anyway, gotta get back to Pool Side and keep working on the tan.

Take care guys and I will see you all soon.

Scott The Aussie Fitness Expert…

Well before I head overseas thought I would quickly post the last workouts for you all to try:

Both days I did 20 min timed  Cross Fit sessions, attempting to complete as many rounds as possible:

Monday:

400m treadmill

25 air squat

25 push ups

Total completed - 5 & 1

Tuesday:

250m rower

21 x 40kg sumo deadlift high pull

15 x pull ups

total - 4 complete rounds

Pretty comfortable with both sessions, still having trouble with the correct pull ups, but will be seeking some assistance when I return.

Very short post as I have to board a plane and head to Orlando, Florida.

 You may not hear from me for a few weeks so keep up the training everybody.

Hopefully I will come back from Cross Fit Orlando with a few new training ideas to pass onto the Succeed Boot Camp & Personal Training Clients. So be ready for when I return….

See you all in a few weeks.

Bye for now..

Scott, Succeed CEO, Personal Trainer

Well it is amazing what your brain comes up with at 4.30am in the morning…

I was sitting at my computer as I always do at that time thinking about the day and writing out my priority list from most to least important.

When I hit the one about by own fitness training section, I had a great idea from a program off the Cross Fit site.

I also had the pleasure of one of the Succeed Personal Trainers Tuggeranong area join me in Sam this morning at Club Lime.

So I came up with this session:

The F….d Up Fifties

50 x 24″ box jumps

50 x jumping pull ups

50 x 16kg D/B swings

50 x walking lunges

50 x hanging knee to elbows

50 x 20kg push press

50 x back extension

50 x 30kg thrusters

50 x burpees ( so far I have done 280 burpees this week)

50 x double unders

For time….

My time: 40.41 ( please have a go at this someone and post a time in the comments below and let me know how you feel afterwards??)

What a s..t idea and I apologise to all the personal training clients that were training at Club Lime Tuggeranong this morning, as myself and Sam were in a world of hurt with this session.

This might make me crazy, but you know it is a great session when you have to carry a bin to each station with you  ( just in case)…

Anyway short and sweet tonight as I need some sleep after a big day.

Scott Williams CEO, Managing Director Succeed Personal Training

Yesterday I decided to do another fitness session straight off the Cross Fit website.

Have a go at this one and let me know how you finish up in the comments below casue this one really sucked:

400m run

25 x burpees ( chest and stomach to the ground)

x six sets for time

Time: 27.07

Great for the endurance but 150 burpees in a session can never be good???

This morning I headed back to a Cross Fit Session in Canberra with the boys ( haven’t seen them for five weeks) and I must say I got absolutley murdered. I was so far behind I felt I was going backwards. Here I am:

Anyway back to this mornings session:

15 x 40kg Sumo Dead Lift High Pull

15 x 25kg Overhead Squat ( supposed to be 40kg but I have got NO chance of full range at that weight)

15 x burpees ( as if I didn’t do enough of these yesterday)

15 x 40kg push press

x 4 sets for time

Time: 19.50

Felt: like shit….

One of the toughest fitness sessions I have done, will be a great one for some of my Canberra Personal Training  clients…

Here is a clip of Sumo Deadlift High Pulls

Scott Williams, Succeed Personal Training

HISTORY OF NLP

Neuro Linguistic Programming is a hybrid science that was developed in the late 1960’s and early 1970’s by computer scientist, Richard Bandler, and linguist, John Grinder.

From the combined perspectives of their respective sciences, they began a study of three therapists. The therapists were producing excellent results, transforming their client’s ways of thinking, feeling and behaving. They modelled Family therapist, Virginia Satir, Gestalt therapist, Fritz Perls and hypnotherapist, Milton Erickson, who legitimised hypnotherapy as a healing treatment modality accepted by the A.M.A. (American Medical Association).

Bandler and Grinder were looking to discover exactly what transpired in the minds and bodies of patients at the moment change occurred. They asked what specifically caused the change and how they cold replicate it more quickly and efficiently, without years of therapy.

In addition, Bandler and Grinder examined what was occurring in the minds and behaviours of the therapists who achieved such great successes with their patients. Bandler and Grinder wanted to describe the steps of the therapeutic process itself to teach others step by step how to achieve the exact same result in less time.

 The techniques Bandler and Grinder developed by modelling Satir, Perls and Erickson are so concise and effective that the behavioural changes that used to take years now can occur within a matter of hours or minutes. In the decades since its inception NLP has proven a reliable and fast way for people to gain control of their minds and therefore there results.

To find out more how a Succeed Coach can help you with your goals simply email:

coaching@succeed.com.au

Well after a wonderful week away sitting in 28′ days, lying by the pool, it has all come crashing back down to earth in a fast way.

I have returned to Canberra to a top of 11′ and it is bloody cold ( going to lose my tan very quickly), lucky I am only here for a week..

Anyway, after a fairly constant week of food and drink I thought I best head to the gym and bust out a little session.

Did a session straight from the Cross Fit website this morning.

It looked like this:

250m rower

21 x 42kg Sumo Squat into upright row

15 x pull ups

x 20 minutes for total rounds

Total: 3 complete rounds + 2 complete stations

Avg Hr: 162

Calories: 322

Good comeback for day one and don’t feel too sore which is a bonus.

Back to Boot Camp in Canberra in the morning which is going to test me out in the cold.

I am only here for a week, so all Personal Training & Boot Camp clients, look out as the fitness sessions are going to be intense…

Scott Williams, CEO Succeed Personal Training

Well thought it time for a quick post whilst the family is having their afternoon nap.

The reason for no fitness posts is that I am away sitting up in the beautiful Hyatt Coolum and I can’t drag myself off the golf course or laying on the beach to train.

I have squeezed in a few sessions, but nothing to write home about.

Life is tough for this Canberra Personal Trainer. Check out my view as write this post by the pool + a little view from our room:

Well I must say it is a hard life, but I have wroked hard this year for such benefits.

Anyway off to finish the last few days of rest a relaxation before I head back to society, stay tuned for more fun sessions when I return. I look forward to getting amongst it and doing a few sessions with my Personal Training clients.

Scott ( the relaxed) Succeed Manging Director

Three Years in a Row…

The team at Succeed are absolutely honoured to have just been named the:

2009 A.C.T Personal Training

Business of the Year

For the third year in a row here in Canberra we have been fortunate enough to again win Canberra Personal Training Business of the Year for 2009.

A big thank you to all staff and patrons for your efforts and support over the last 12 months.

It is because of you that has made us as successful as we are.

THANK YOU

The Succeed Personal Training Team