Archive for January, 2010

Demo and explanation of the latest fitness training session

Hey all,

Well I have had a few killer workouts this week and I am hurting all over (I know what you are thinking - toughen up Scott, and don’t worry I will).

Here is a the demo of the latest session done at

 Club Lime Tuggeranong:

Be sure to leave us a comment and rate the demo for me on you tube….

A quick written explanation of the latest session for you:

15 x 1 arm 14kg clean and press

15 x 1/2 burpees

15 x 1 arm 14kg D/B snatch

400m run

15 x 30kg push press

x 3 rounds for time

Time: 25.51

Have a go and let me know your time. Just be aware of modifying where you need to. Obviously some people will be stronger or not quite as strong. Please accordingly to suit yourself, with the emphasis on safety always.

If you are not confident with your training, then maybe look into a Personal Trainer in your area that can help you out.

We also offer online Personal Training if you are comfortable with your technique and just wish to have someone write your program.

Very soon we will have daily, weekly, monthly  sessions available at your disposal.

P.S. Here is a demo of the Nasty Girls session from the weekend as well for you:

Scott

24 Things To Always Remember

by: Author Unknown

 Your presence is a present to the world.

You are unique and one of a kind.

Your life can be what you want it to be.

Take the days just one at a time.

 Count your blessings, not your troubles.

You will make it through whatever comes along.

Within you are so many answers.

Understand, have courage, be strong.

 Do not put limits on yourself.

So many dreams are waiting to be realized.

Decisions are too important to leave to chance.

Reach for your peak, your goal and you prize.

 Nothing wastes more energy than worrying.

The longer one carries a problem the heavier it gets.

Do not take things too seriously.

Live a life of serenity, not a life of regrets.

 Remember that a little love goes a long way.

Remember that a lot … goes forever.

Remember that friendship is a wise investment.

Life’s treasures are people together.

 Realize that it is never too late.

Do ordinary things in an extraordinary way.

Have heart and hope and happiness.

Take the time to wish upon a star.

 AND DO NOT EVER FORGET, FOR EVEN A DAY, HOW VERY SPECIAL YOU ARE !

Canberra Fitness Trainer starts the New Year with a triple Cross Fit Workout!

Hey all, welcome to 2010. I hope you all had a fantastic Christmas and New Year? I am sure some of you looked like this over the break (I know I did):

Anyway, I hope we are all back on the fitness bandwagon for 2010?? I certainly am.

Here was my training punishment for misbehaving over the Christmas break.

I did three back to back fitness sessions at Club Lime Tuggeranong with a few of my wonderful Personal Training clients.

Here is the rundown:

Session 1 - Nasty Girls (name suited the girls I trained with, only cause they beat me)

50 x air squats

4 x pull ups (girls did some full, some jumping pull ups)

4 x tricep dips

10 x power hang cleans :  Scott - 1×60kg, 2×50kg, Tanya - 3 x17.5kg, Nikki - 3×30kg

3 x rounds for time

Our times were: Scott - 9.00, Tanya - 7.48, Nikki - 7.35

Session 2- Core & Cardio

 50,40,30,20,10x Double Unders skipping (girls did single skips, so doubled each count)

 50,40,30,20,10 x Full ab sit ups

Times: Scott - 6.36, Tanya - 5.58, Nikki - 6.05

Session 3 - Rowing Gasser

250m rower sprint

1 min recovery

x 3 rounds

Total times & calories burnt:

Scott - 2.29 + 62 cals

Tanya - 2.55 + 49 cals

Nikki - 2.38 + 57 cals

In between each session we had a five minute break.

As you can see, I had these broken up, with the first session mainly a strength based fitness session. The second fitness session was a core and cardiovascular fitness session and last was pure anaerobic conditioning.

As you can see I got well and truly beaten on the first two fitness sessions by the girls, but redeemed myself on the last session.

I have to be honest I am still a bit sore from theses fitness sessions three days later… given the girls are 10 + years younger they barely felt a thing…

It was a great effort by both girls though. I will beat them oneday, even if it is at lawn bowls!!!

If you are sick of looking in the mirror and are ready to make the lifestyle changes you know you should, then don’t hesitate to contact us for a FREE Personal Training or Boot Camp Canberra session. Click here to book in.

Dedicated to getting you in the best shape in the shortest time

Scott and The Succeed Team

What are your 2010 New Year’s Resolutions??

Happy New Year to you all and welcome to 2010.

A year that promises to be full of excitement, and changes for us all.

So have you thought about your New Year’s Resolutions?

Have you made any yet?

Succeed have a FREE gift for you, so why not take a few minutes to let us assist you?

Have you done one of the following?

• Thought about the possible changes you want to make for 2010 and the accompanying New Year’s resolutions
• Flat-out refused any possibility of making a New Year’s resolution because you think they’re complete garbage
• Talked or thought about them but feel somehow they’re not worth making because you inevitably end up breaking them
• …or…perhaps planned to make the New Year’s resolution that you don’t make any more New Year’s resolutions.

If any of those look or sound familiar then why not take a few minutes and let us at Succeed Personal Development help you with your resolutions.

Simply click here for your FREE PDF download courtesy of the Succeed Team   2010-resolutions1

If you are looking for some assistance with this or wish to discuss further then simply drop us an email at: coaching@succeed.com.au to arrange a catch up to discuss further.

Yours in fitness and mind development

The Succeed Team