Archive for the ‘Personal Training Areas’ Category

A post on the latest fitness sessions at Club Lime Tuggeranong

Have had the pleasure of a few of my wonderful Personal Training clients come and train with me at Club Lime Tuggeranong over the last few days.

Here is a rundown of our fitness sessions that you could try out….

Session 1:

run 800m

7 x 50kg SDHP (sumo deadlift high pull)

7 x bar dips

x 7 rounds then back to the treadmill for another 800m for time

My Time: 14.04

Cass: 18.32 (awesome effort with a very tough session)

Session 2 was done on my own but it was gruelling:

Set to do 60 air squats in 60 sec, for each set you fall short in that first minute, in the second minute you do the number in push ups or pull ups to make it up to 60 reps, you then rest until the next minute and start again on the squats.

You continue until you can no longer complete the make up reps on either the push ups or pull ups.

My Time: 16 minutes

Total Squats: 325 in 8 minutes

Let’s say that I have not been able to walk properly since. My legs are still sore.

A great crossfit fitness session that can be done outdoors, or built into a Boot Camp program (no doubt one of my Bootcamp Canberra groups will see it very soon). If you can’t find a pull up bar, you can substitute with sit ups.

Also took all the guinea pigs for their first session over the weekend, and got everybody measured up ready for the trial. We will keep you posted over the month to see how things progress with the trial.

Scott Williams

Author, Last Phase Fat Loss Trial

A post from Succeed Personal Training, the latest Session of the Day

Hey all,

Please note the “Last Stage Fat Loss Trial” is now full.

A big thank you to the 70 + people that have registered, I am sorry to the 60 that have missed out, but if the trial works you will be able to buy the program at a minimal cost. 

Moving on to a cracking session that I have done this week at Club Lime Tuggeranong with myself and a few of my Personal Training clients:

First up was what is called Metcon 1.

 Which consisted of:

250m rower

10 x pull ups

15 x 24kg Kettle bell Swings

20 x push ups

x 5 rounds for time

My Time: 16.57

Awesome session and one that if you didn’t have a centre like Club Lime Tuggeranong to use, you could quite easily do outside if you had a kettle bell or weight and ran as a substitute to rowing.

Demo of session at Club Lime Tuggeranong here:

A post on a weightloss and fitness trial

Attention all Canberran’s

I need a few guinea pigs for a study I wish to do for 1 month.

If you fit into this category (read below) and are wholeheartedly prepared to do what I say for the month, then I want you!!

I am going to trial a new and very different weight loss craze (call it a diet if you want to), that is hitting America by storm with some great results.

I am not going to talk about my weightloss plan here, but I am offering to take 10 people for FREE, put you on the same plan I am going on and see what happens to all of us?

What is invovled I hear you ask?

- a weekly weigh in at my office in Club Lime Tuggeranong

- weekly training sessions (if not a Succeed fitness client you must do them on your own, or we can drop you into a group of either Boot Camp or PT)

- 100% guarantee and committment that you do what I say

I am not offering any guarantees on results, and certainly not saying it is going to be easy, but after 5 - 6 months of solid fitness training and losing 8kg of body fat so far, I have plateued out with my weightloss at the moment and I am looking to get the last 5kg of fat off my body…

So the first ten people to leave a comment in the section below are in…leave me your email and I will be in touch early in the week to get you started.

It will start Monday 15th Feb 2010

Scott (the trainer on a mission to find a six pack… no not beer either but that would be good also)

Succeed Personal Training Fitness Session of the Day

Well after a gruelling fitness session with the Tuggeranong Hawks on Monday night, the legs needed a reprieve on Tuesday morning so I set myself an upper body session.

As much as my body shape is really starting to change and I have lost over 8kg, I would like to increase my lean muscle mass so I will be putting a bit more of an emphasis on some strength based Cross Fit sessions.

I will still continue with the cardiovascular component, but will keep that for some of my Boot Camp Canberra groups.

Today’s session consisted of a series of four exercises.

Now the Cross Fit weight is 70kg for each exercise, but unfortunately I am not up to that standard just yet so I had to modify some of the weights:

Session : D.T

15 x 70kg Flat Bench Press

12 x 70kg Deadlift

9 x 50kg Power Hang Clean

6 x 50kg push press splits

5 rounds for time

My Time: 26.48

Here is your demo:

Obviously a session that needs to be done in a gym or health club. I did this session at Club Lime Tuggeranong.

Feel FREE to drop in for a session with me.

Until next time,

Scott

A post on evaluating Personal Trainers

When seeking a personal trainer, it is necessary for the public to educate themselves on how to interview the right person for the job. While there are many certified personal trainers out there, only a select few of them are truly competent. You should always ask and verify where their certification is from and what their credentials are. There are different types and levels of training certifications, only a handful of them are good. Most tests are multiple choice questions that are moderately difficult and some others require some essay or program design but are usually easy. What you need to look for is the continuing education courses the trainers have taken. It is the seminars and practical workshops that make a trainer better.

It is difficult for the public to decipher a good trainer from a bad one. In many cases, even the worst trainer knows more about physical fitness than the average person. Below are some fundamental questions that should be asked before making your choice. They are designed to save you from choosing a bad apple.

Questions you should ask:

* What certifications do they hold?
* Do they attend workshops and seminars? Which ones?
* How long have they been a trainer?
* How thorough was your evaluation? Did they do a medical history and test flexibility, core strength, muscle strength and endurance?
* Are they familiar with functional training (training according to daily activities or a specific goal)?
* Have they explained the importance of flexibility?
* Do they stress how important it is to properly brace the core and preserve the lumbar spine?
* Do they know what P.N.F(Proprioceptive Neuromuscular Facilitation) stretching is?
* Have they explained that function is more important than vanity?
* Can they explain what they are going to do in the routine and how it benefits you?
* Did they explain that cardio alone is an inefficient workout?
* Do they have a basic understanding of nutrition?

If you already have a trainer you can evaluate them:

* Does your trainer understand that a core routine is not a series of floor exercises?
* Are you doing more free weights and medicine balls than machines?
* Do they ever take notes?
* Are you being properly warmed up at the beginning and being stretched at the end?
* Does your trainer change the routine regularly?
* Does you trainer incorporate balance boards, swiss balls, single leg exercises and other challenged environments?
* When training the core (midsection) does your trainer explain how important it is to do dynamic movements as well as isometric exercises and the importance of low back exercises?
* Does your trainer target weak areas?
* If you feel pain in places that you should not like your knees, low back and neck does your trainer change or modify the exercise to a pain free range?
* Do you truly understand what you are doing while you train?
* Are you really getting results?
* Do you do more back exercises than chest and abs?
* Are you setting goals?
* Are you talking about you and your needs?
* Are you getting undivided attention?

If you answered no to any of these questions, then your trainer may be lacking key knowledge that is necessary for you to reach your fitness goals. More importantly, your trainer may be doing you more harm than good. It is simple for a trainer to deceive an unsuspecting client into believing they are knowledgeable. This is due to the general public not being educated about the fitness industry and trusting a gym will provide them with a competent trainer. In most cases, gyms are not always concerned with the quality of the people they are hiring. If a gym thinks a trainer possesses strong sales skills, they will hire them as long as they have some type of certification. A qualified fitness professional will understand at the very least everything listed above. Remember when hiring a trainer to make sure they are a full time professional. Part time does not cut it when it comes to your health. Would you go to a part time Medical Doctor?

Be aware of trainers that are charging low rates. The going rate for a high level trainer is around $70-$90/hr even their entry level trainers are $40-60/hr. There are other trainers that charge way more than the rates just mentioned. In-homes for a high level professional trainer are around $125 and can be more. You may be able to get a really good trainer for $90-$100 depending on travel time, trainers charging much less are either just starting out, not that good or a close friend. You get what you pay for. It is important you research the trainers’ certification and check to make sure they are currently certified by Fitness Australia.

It is important to understand that certifications and degrees certainly help but do not mean everything. You want to know about their clinical experience and the workshops they attend. Ask who they work with and get at least three references to call from current clients. See if they work with any local doctors, all the good trainers work with at least one doctor.

A bad trainer can hurt you - do your research and make sure they are good.

 Scott Williams

CEO, Managing Director

Succeed Personal Development

2 x Time Australian PT Business of the Year

A post on the latest fitness session done at Succeed Personal Training

Well I have done some crazy cross fit training sessions in the last few months, but I reckon this one takes the cake.

It involved the following:

1000m rower

100 x 60kg deadlifts

100 x push ups

100 x 40kg clean & press

100 x full sit ups ( not pictured in youtube clip)

1000m rower

The idea was to complete as quickly as possible

My time: 43.53 (my longest session for five months)

I have to say it was a tough session, simply for the fact that the muscles had just had enough with the strength side of things. I was reduced to doing 2 or 3 reps at a time by the end.

This is not a session for the novice trainer and I would only recommend to an experienced trainer that can handle the duration and intensity of the session. Those that saw me know that I did not pull up to good after this session.

Anyway here is the demo of the session if you wish to have a go remember to scale the weights to suit:

If you are looking for something different in your training then why not come down to Club Lime Tuggeranong for a session with one of our very experienced Personal Trainers.

We have a variety of trainers to choose from working in all different styles of training.

Come and see the current Australian Fitness Business of the Year.

The Succeed Team

One of our great debates in the fitness industry still rages on:

 ’You need to do cardio to lose weight’

 If you’re sceptical that you can get results without doing cardio, then you need to read this…

 My advice (and this works with excess protein intake as well)…

 ”Just cut back on the cardio a little bit each week until you realize that doing less doesn’t actually slow your fat loss progress.”

 In fact, if you replace it with harder shorter intervals, I’ll bet you that will get more results than you would sticking to the long distance cardio. Want to see for yourself? If so, then  sign up for a month of Personal Training with one of our Personal Trainers or one of our Boot Camp programs doing short intervals only, and I guarantee your body shape will change or I will give you your money back…

 Most people don’t realize that you can’t expect to get different results by doing the same thing over and over again, but people are afraid of change. They’d rather keep on running for 45 minutes and not lose weight than try something different that pushes them out of their comfort zone a little bit for as little as 20 minutes and see the fat melt away.

 My personal opinion, people stick with cardio because it is easier mentally & physically to go for a jog or use the strider compared to doing real burn fat workouts that can change your body (such as the Succeed burn fat fast workout (due out soon), bodyweight exercises, and interval training).

 Taking the easy way out does NOT work.

 And it’s boring.

 Succeed’s NEW “burn fat fast workout” training program will be available online soon. It will be a complete training program available for purchase online that will transform your body.

I have been trialling this method of training for the past four months and have lost over 8kg of Bodyfat so far…. and I haven’t ran longer than 25 minutes in any session.

Still got a bit to go.. here is my target -

 Stay tuned!

 Scott Williams

Succeed Personal Training

Succeed Personal Training Fitness Workout of the Day!!!

OK here is your workout of the day.

Focus today is to keep going continually for 20 minutes without any rest.

It is a combination of both strength and high intensity cardiovascular.

My heart rate stayed quite low for me today which enabled me to keep moving fairly consistently.

It was the muscles that gave way and I had to rest at various times.

Here is a rundown of the session:

250m Rower (not 20 sec like Jesse says in the video)

21 x 40kg Sumo Deadlift High Pull

15 x pull up (kipping)

Complete as many sets in 20 mins

Total: 4 complete rounds + rower & SDHP complete on 5th set

My HR monitor has packed it in so couldn’t record cals, AVG HR today.

Have a go and leave your time below.

Video Demo:

Also for those brave enough to take Sam & I on, we have the Succeed Personal Training mix up of Boot Camp & Cross Fit Xtremetomorrow morning at Lake Tuggeranong (next to Club Lime Tuggeranong).

Location:Tugg Town Park

Time: 9am

Cost: $10

Required: plenty of water cause it will be HOT!!! and intense

I know it sounds hard but we have a full scale of weights, and like always will be modified to suit all fitness levels…

Hope to see you all there, if you DARE…

Scott

Succeed Personal Training

Hey all,

Well it has been another gruelling week of training for me. Starting from Friday afternoon with the Tuggeranong Hawks Football Pre Season training.

I took the group through a series of fitness tests that I stupidly decided to do as well (really hurt me).

Got back up Saturday to do Personal Training sessions + train myself. Run Saturday afternoon. Sunday off. Monday morning Boot Camp session, Monday night State League Netball Training and participated with the girls. Tues - run the dogs then a Personal Training session that I did, will post this one tomorrow, Boot Camp this morning.

That is my two boys, that I put through there paces a few times a week. For the first time in history I had to take them home and drop them off and I kept running. They had ran out of steam…

Anyway, here is a rundown on Saturday’s Personal Training fitness session for you:

It was a weighted 300 version:

60kg Flat Bench

24′ box squat jump

40kg Push Press

30 calories Rower

Tricep Bar Dips (no rings to use)

60kg Deadlifts

25kg O/H squats

300m run

40kg SDHP

Burpees

One complete round of 30 reps each exercise.

I liked it that much that I got one of my Personal Training Clients (in the video) to do it as well.

Time:24 mins flat (Jess did 24. 28 -  not far behind me)

Calories: 342

Avg HR: 160

Really was an awesome session, and as much as I didn’t want to train I felt good once I got started.

Do you ever feel like that?? Does anyone else have that day where you just don’t want to train, or is it just me?

Let me know what you do to get you over the line and just “DO IT”….

Leave a comment in the section below.

Scott, Succeed Personal Trainer

bootcampdownuner.tv workout of the day

Hey all,

I hope you are all doing great.

Here is your daily workout of the day for you to do.

This is a killer workout called 300.

Pretty simple really, pick 10 exercises and do complete 30 reps of each exercise until you are finished for the fastest time possible.

Watch the demo below for all the exercises and tips.

Demo here with one of my Personal Training clients at Club Lime Tuggeranong:

Have a go and let me know your time in the comments below.

Scott

Australian Fitness Expert