Archive for November, 2009

Hope everyone had an awesome weekend?

I got enough time up my sleeve to read a short book that absolutely rocks.

It is called ‘Crush It’ by Gary Vaynerchuk

Now I am not going to do a book review, but just give you a bit on sight of a few things that really stood out for me from the book.

What I am about to write may not sit well with everyone, if that is the case I apologise if you have different beliefs.

 Passion is Everything - are you willing to do whatever it takes for the chance to live entirely on your own terms?

 One of Gary’s biggest questions: Are you living your passion?? This really made me sit and think of myself and exactly what I am doing at the moment and what we are doing with Succeed. After a few short minutes of deliberation I know what I am doing everyday is where my passion lays.

 I love everyday that I can get up and work with people to help change their lifestyle’s. Whether that is getting them fitter, or helping change how they view the world, or assisting with a more natural eating plan. I LOVE what I do everyday. I average around 12 hours a day (yes even on a Saturday) and a few hours on most Sunday’s. Many people ask how I do it, but it just doesn’t seem like work when you love it that much.

Gary is also one of these guys that works super hard and he loves every minute of it… He works till 1 or 2 most nights and is up by 6 or 7am at it again. 

As I got further into the book he started talking about building a business around whatever you passion is.

Now Gary was really smart and developed an entrepreneur mind by the age of eight when he had several lemonde stands running is his neighbourhood and had staff working at all of them. He then got into Baseball cards and made a great amount of money researching and buying and selling scarce baseball cards. Why did he succeed in selling cards to other kids that had never heard of them? He was passionate and believed in his product.

He then took over the family wine shop which at the time was turning over 2 - 3 million per year. Within three years he took it to 20 million.

Why is he so successful today? He  learnt what he was most passionate and lives his dream everyday of the week.

My question to you is :

Do you know what your passion is?

Are you living it everyday?

I have answered these questions and really feel I am on the right path for my journey and what we have planned for the future which I am very excited about (along with the birth of my second child of course).

I will keep you posted as in the not too distant future, all the training I have been putting up online for you to read, watch and laugh at as Ihave been hurting myself will be available as a full strutured completely done for you training program. There will be a host of programs available to you and will cater for all levels of fitness.

If you are a passionate person who wants to make a difference, I would highly recommend reading this awesome book.

http://crushitbook.com/

Scott

Well it is no secret that the Tuggeranong Hawks are tucked safely away under the watchful eye of myself for their Pre Season strength and conditioning.

We are up to week four of the pre season training already and they are starting to take shape nicely for the upcoming season.

Caught a quick 30 seconds to stop and take a bit of video footage of a few of the new recruits hard at work.

Check it out:

I will be keeping you updated regularly during the pre season of the training and what is going on, and how they are developing for season 2010.

Scott Williams

High Performance Manager

Tuggeranong Hawks

Hey All Fitness Fanatics,

If you are like me, you seem to have less time throughout the day yet you have twice as much to do!

Well I know that is my world anyway.

We all understand the importance of exercise and what it does for you (I won’t go into details in this post, I am sure you have heard them all before).

I now get up at 4.30am every morning and do not hit the pillow till about 1am most nights ( is anyone else working these hours?)….

Anyway, out of all your training I can guarantee that cardio is taking up most of your time. If you are like the 74% of the Australian community that still train this way…

Well I am here to tell you:

The way of cardio is changing

 Gone are the days of long distance time consuming ( 40 + minutes) ’boring’ walks/cardio. There is more and more research showing the greater benefits of doing a higher intensity session over a short period of time rather than the slow ‘old fashioned’ way.

What is the best I here you ask??

There is no exact best way to do cardio, other than being prepared to do what it takes to get the results.

Remember if we keep doing the same thing we will keep getting the same results!

Interval training is really starting to take over the fitness world with such benefits of shorter workouts, better results more body fat burnt just to name a few.

Crossfitworkouts (for those that have the heart), I will put you through a session with me for you to try it out.

You may end up like this though:

I am not an advocate of low intensity cardiovascular, but it still does have its place at certain times for various people (not everyone can do high intensity).

There are a multitude of ways you can increase your intensity (running, varying your walking speed, mixing up the weights session). 

 It has been shown that high intensty cardio will maintain more lean muscle mass, build your endurance, boost your metabolism during and after exercie and burn more body fatthan low intensity cardio will do.

What I do want to talk about is that here at Succeed we have listened to you, our clients and your demands on the day to day grind.

So we have created a much more effective way for you to train.

You can read about our new program here:

http://www.succeed.com.au/personal-training/

Get a small group together and or join an existing group of our * Brand New* GPTXpress Training Program.

Simply click here for more information.

P.S. you can read about it here: Succeed GPTXpress Fitness Training Solution

Scott Williams

CEO, Succeed Personal Training

Contributor for Health Smart, Tony Ferguson and Readers Digest Magazines

Hi All,

I am posting this on behalf of a new show being launched in 2010.

Please read below and respond to the email provided if you are interested?

A new weight loss program that will take transformation to a new level!

We are looking for:

Men who have 90kg (or more) to lose and

Women who have 65kg (or more) to lose

If you’re ready to try and lose that weight and you need inspiration to show up at your door, then come be a part of what could potentially be the most remarkable transformation of your life.

Our expert trainer will show up at your door and work with you throughout the process.

Finally, a show that will capture what hopes to be the most important year of your life - the year you get your weight off and your life back!

Email graeme@acastofthousands.com.au or call (02) 8411 1048

Send your name, age, height, weight, contact phone number, city you reside in and your story. Please include a photo of yourself.

You must be a legal Australian Resident 18 years of age or older.

Well here at Succeed we are always looking at ways to cater for everybody when it comes to fitness.

We all understand that we need to do something and that it is never to late for any body to start exercising.

Remember we live on average an extra 15 - 25 years than our ancestors, so it it vital we stay fit, healthy and active.

So we have joined forces with Heartmoves and one of our wonderful trainers in Karell Daly who has completed her course as a Heartmoves Instructor here in Canberra.

What is Heartmoves I hear you say?

Heartmoves is a gentle low to moderate intensity program suitable for anyone who hasn’t exercised in a while, or anyone with pre or existing chronic disease that needs to begin an exercise program.

This exercise program can help:

• Lower blood pressure
• Improve cholestrol
• Manage weight
• Manage diabetes
• Improve quality of life

Exercise includes a focus on strength, flexibility, fitness and co-ordination in a fun non intimidating environment.

 Join Heartmoves and Succeed to increase physical activity, maintain a healthy lifestyle , continue your exercise after rehabilitation, or just to meet new people.

 Heartmoves classes can be adapted for anyone from the young to the older adult.

 For more information on the Heartmoves Program please click the photo:

Location: Chisolm Community Centre, 15-19 Halley St, Chisolm

Day: Thursday

Time: 6 - 7pm

Cost: $10 per session

For more information, or if you wish to join in at anytime please do not hesitate to contact us.

Scott Williams

CEO, Managing Director Succeed

Ok straight to the point today:

Check out my last three training sessions. They are all crossfit sessions.

Feel free to try them out and let me know your times ( as you can see by mine I am still unfit):

Thurs 19th Nov

21,18,15,12,9 reps of each exercise for time:

43kg Deadlift

43kg Hang Power Clean

43kg Flat Bench Press

43kg Push Jerk

Time: 23.35

This one was really hard work. Obvious emphasis on the upper body today. I felt sore for two days after this one.

Demo of a push jerk for you :

Fri 20th Nov

Did a 300 day. This simply means I picked 10 exercises each with 30 reps

Air Squats

Tricep Bar Dips

Reverse Grip Pull Ups

Rower (30 cals)

24′ Box Jumps

Crunches

Burpees

10kg Overhead Walking Lunge

Hanging knee Raises

Double Unders ( skipping double rope turn)

Time: 20.08

More a cardiovascular based session. Felt good after this one. I believe the cardiovascular fitness is returning.

Sat 21th Nov

Back training with boys and it was great.

We did a Cross Fit fight gone bad, five stations, with 1 minute at each:

Rower

40kg Shoulder Press

25kg O/H squat

burpees

24kg D/B swings

Total Score: sorry lost count as I was trying to find an oxygen mask…

Great session though (NOT), thanks for the pain Benny!!

Remember to always follow your dreams 

Just like Stan Fraser off Australian Idol.

He was at the very first Idol final and said that he would follow his passion and dream and be Australian Idon one day. Today was that day…

Scott Williams

Succeed Personal Development

2009 Australian Fitness Business of the Year

Well after many requests I thought it time to post a little clip showing you that I do actually train and go through the same pain I put my personal training clients through at Club Lime in Tuggeranong…

Check me out:

Contrary to what someone has already said, I have not poured water over myself and I challenge anyone to come and have a session with me in my time FREE of charge!!

Doesn’t mean I will beat you, but I will lay down the challenge. Too many people are all talk and no action when it comes to putting it on the line and have a killer intense session.

Stay tuned to the posts as I will be posting some information about the benefits of shorter higher intensity sessions over long slow boring ones..

I will start putting a few more of the Succeed Trainer sessions up online for your amusement though. Show you that as sick as it is, we all punish ourselves when it comes to our training.

Scottie Williams ( The trying to get lean & fit Succeed Fitness Trainer)

Hey everybody

Have been getting a few people at Succeed Boot Camp Canberra complain about shin soreness (shin splints), so I thought it easier to just post it up for you. Got my Business Partner Shaun to write one up for you:

What Are Shin Splints?

Shin splints is the general name given to pain at the front of the lower leg. Shin splints is not a diagnosis in itself but a description of symptoms of which there could be a number of causes. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg causing shin pain and inflammation. 

What are the main symptoms of Shin Splints? How do I know if I have them?

• Tenderness over the inside of the shin.
• Lower leg pain which goes after a period of rest but comes back when running starts again.
• Sometimes some swelling.
• Lumps and bumps may be felt when feeling the inside of the shin bone.
• Pain when the toes or foot are bent downwards.
• Redness over the inside of the shin.
• Aching of the the inside of the lower leg.

If I Have Shin Splints, how do I get rid of it?

Unfortunately for Boot Campers and workout junkies, the best treatment for Shin Splints is plenty of rest and staying off your feet. Treatment for shin splints usually is as simple as reducing pain and inflammation. Then identifying training and biomechanical problems which may have helped cause the injury initially, restoring muscles to their original condition and gradually returning to training.

Some tips to get rid of Shin Splints………….

• Rest to allow the injury to heal. 
• Apply ice in the early stages (20 - 30 min on, 10 off), particularly when it is very painful. Ice reduces pain and inflammation. 
• Stretch the muscles of the lower leg. In particular the tibialis posterior is associated with shin splints. 
• Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg. 
• Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water. 
• Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues. 
• Visit a physio/sports injury clinic for treatment and rehabilitation.

What can a sports injury clinic or physio do that you cannot do by yourself or with Succeed?

• Prescribe anti-inflammatory medication. (Always consult a doctor before taking medication).
• Tape the ankle for support. - They can show you correct taping techniques. Taping worn all day will allow the shin to rest properly by taking the pressure off the muscle attachments.
• Perform an analysis to determine if you overpronate or oversupinate
• Use sports massage techniques on the posterior deep muscle compartment but help avoid inflammation

IMPORTANT NOTE!!!!

Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelihood of the injury returning is higher. 

STRETCHES TO PREVENT/REHAB SHIN SPLINTS 

Kneeling ankle stretch

• Kneel on both knees with your bum over both heels and feet extended back.
• Slowly sit down on heels - or as far as you can go toward them, it shouldn’t hurt. Try not to sit between ankles.
• Hold the position for 20-30 seconds and repeat as needed.

Tip: If you suffer from knee problems this may not be a good stretch for you. 

Soleus Stretch

• Put your foot up against a wall
• Push your knee is towards the wall
• Should feel a stretch up your Achilles and in your soleus muscle
• Hold for 30sec - 1min 

Tip: Ankle Flexibility will determine the extent of the stretch

General Calve Stretch 

• Place Both Hands up against a solid wall
• Place one foot forward underneath your arms with foot flat on the ground
• Place one foot back, flat on the ground.
• Transfer all your bodyweight toward your hands
• Keeping your back heel on the ground, by leaning forward you should feel a stretch in your calf/ gastrocnemius muscle
• Hold for 30 seconds to 1 min

Scott Williams

CEO Succeed Personal Development 

Group Personal Training Tuggeranong

  GPT Expression Sessions (group personal training)

We now invite you to discover the latest and most effective way to train - GPT Express can make achieving your fitness goals more enjoyable and motivating than you ever thought possible.

Whether it’s the fun atmosphere, the motivation from the trainer, the camaraderie and energy of the group, or the variety in programming, our clients love our group training sessions. We have designed our GPT Express schedule to offer flexibility and a balanced approach to fitness.

Whether your goal is to lose body fat, gain muscle, tone up your tummy, bums, and thighs, improve your flexibility, or train at a whole new level, we’ve got a group session for you!

  Group sessions are available everyday at varying times. Classes begin as early as 6am in the morning and are offered throughout the day and after work.

Simply send an email via our contact us section to find out more.

Scheduling:
The GPT Express schedule is designed so that you have flexibility within your weekly exercise routine. If you don’t have a tonne of time like most of us today but want to ensure you don’t miss out on your training, you can come in for a quick 30 minute session. If you’ve got a bit more time and want to step it up, double up on a few of the sessions. And maybe a couple times a week, when you’re looking for an intense full body routine, try 3 sessions back-to-back.

Where and When:

Club Lime Tuggeranong, Edge Health Club Weston, or the great outdoors in the Tuggeranong area only.

We have a host of morning, lunch or evening times, and you can join in at anytime. Simply send an email via our contact us section for more information.

Consistency:
We encourage you to book your GPT Express Classes into your schedule like you do any other type of appointment.  Consistency is the key to results!

Warm-ups and Cool-downs:
In order to take full advantage of a proper warm-up and cool down, secure your space and equipment, and so as to not to disturb your fellow workout buddies, we ask that you arrive on time and stay until the end of all Group Fitness classes.  If you are running late or absolutely need to leave early, we ask that you enter or exit quickly and quietly.  Please understand that entering or leaving a Yoga class or any type of class during a meditative, focused segment can be disruptive to the other exercisers.

Communication with your Instructor:

To allow your Instructor to guide you appropriately through each workout, please advise them if you are a beginner, pregnant, have high blood pressure or any other medical condition, injury, or pain that may affect your session.

Bring  a Friend:

As a member, you can bring an invited guest to a GPT Express. This complimentary visit can only be redeemed by the same individual once. Please make an appointment for your guest to let us know they are coming and arrive early so we can ask a few physical and medical questions and have them sign a waiver before the trial workout or class.

Imagine getting your own Personal Trainer for as little as $20 per week!!

P.S. If you book in for an eight week block you will also receive your very own online Personal Trainer for the duration available to you 24/7. Your online trainer will put together your complete training week to suit you + your weekly nutrition intake to suit YOU…

Scott Williams

Succeed CEO

Are you one of the 92% of Canberran’s that doesn’t have or want a gym/ health club membership?

 Are you already a member of the Succeed Boot Camp world but not yet on the easy set and forget payment plan, but know that you want to continue in the New Year to drop a bit of weight and burn those calories off we all know we are going to eat over Christmas?

Then you need to read on…

If you join up to the Succeed Boot Camp set and forget Boot Camp Membership before the 1st of December, we will give you January for FREE.

It is as simple as filling out your details here contact us to our admin staff and asking for the DDR form to be emailed out to you, we then set the account up and away you go… Simple as that.

You also have choices…

You can set the length of the membership to either six or 12 months and you can suspend it at any time if you are sick or going on leave for no charge at all ( just a quick email to suspend it).

P.S.  If you sign up before the 1st December we will also throw in a month with your very own online Personal Trainer, available to you 24/7.

P.P.S. You will also recieve a FREE nutritional consultation ( valued at $115) with your very own nutritional program designed specifically for YOU…

So what are you waiting for?? This amazing deal is only available for a short time.

Oh, by the way in case you didn’t already know, we offer a money back guarantee ( the one catch is that you must sign a committment to us to do everything in your power to achieve your results).

Simply fill out the details here at contact us

Yours in Fitness

Scott Williams