Archive for the ‘Tuggeranong’ Category

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 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

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

Here is the latest fitness workout of the day with Australia’s leading Personal Training Company; Succeed

Over the last few weeks I have had various Personal Training clients of mine at Club Lime Tuggeranong train with me as I continue to punish myself with the Cross Fit way.

Here is the latest session we did.

It was called ‘Pammy’ and consisted of :

15 x thrusters

20 x burpees

300m rower

20 x D/B swings

x 3 rounds for time.

Scott : 18.46 (my last effort on the 10/7/09 was 22.47) 4 minute improvement

Tanya: 19.23

Kristine: 19.43

Awesome effort from both girls. Obviously I had set up modified weights to suit the girls and you can see the weights we did on the video below.

Here is the demo of the session:

Be sure to leave a comment and rate the demo on youtube. Why not have a go at the session and post your time below, let me know how you go??

If you wish to train with me or any one of my fully qualified staff then don’t hesitate to contact us.

Or maybe Boot Camp Canberra is more your thing?? click here for details on our upcoming programs.

Have an awesome day.

Scotty

In the business of getting you fitter, faster in less time than you thought possible!!!

Hey All,

Each day I train I will post up on the site as a workout of the day.

We are getting closer to launching bootcampdownder.tv so there is no time like the present to start shooting the sessions and posting them up on the site.

This session is called Fight Gone Bad and was designed by legend MMA - BJ Penn in preparation for one of his world title fights in the UFC.

Here is a rundown of the session and my total score:

30kg Thrashers

Double Unders Skipping

20kg Kettlebell Swings (can use Dumbell)

Rower (record calories)

Chins

You perform 1 minute at each station with 1 minute rest after the five stations.

Total Score: 263

To reach a total score, all you do is add up the total number of reps for each exercise, or calories for the rower. from each set and then combine them.

Here is the footage of the session for you:

Let me know what you think in the comments below?

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