Archive for the ‘Fitness Articles’ Category

Att All clients,

We are now agents for BSC clothing and compression gear and we have arranged a special price on all compression gear for YOU!!!

As the months get colder and it gets harder to get the body moving, why not give yourself the best opportunity to get the most out of each workout?

BSC compression garments allow you to go beyond your athletic potential, they help you recover faster, increase blood flow delivery, improve removal of muscle wastes, may assist you to train harder and for longer.

With BSC now sponsoring the majority of worldwide sporting codes, it is obvious that the BSC Compression really does make a difference. Just watch the NRL and AFL to see how many players are wearing it….

Click here for the research done by BSC and the results.

If you wish to purchase anything please email us at admin@succeed.com.au and we will send out a price list for you?

We will be putting in an order next week if anyone wants to buy anything?

Please note these prices are for Succeed Boot Camp and Personal Training Members, family and friends only!!

All you need to do is place your order with us by Tues 25th May and pay in advance via cash or bank transfer to:

Succeed
BSB:                       062 914
Acc:                        1052 3130
Ref:                        your name & BSC

Once again thank you for being a valued member of The Succeed Family.

Succeed, along with Latin Beat Fitness are now offering “ZUMBA dancing for fitness” to the people of Canberra. (as seen on T.V)

ZUMBA fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. ZUMBA Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba class!

Run by fully qualified instructors, why not come and try a new, exciting way to stay in shape this winter!!!

Succeed ZUMBA classes will run for 12 weeks (12 sessions) on a Wednesday evening at Chapman Primary School ( Weston Creek), commencing May 26th from 630 - 730pm

Cost of the course will be :

$200 for new registrations
$175 for current bootcampers

Contact Admin@succeed.com.au or call 1300 671 171 to register.

Be Quick as there are only 30 Spots available due to the limited size of the venue, 17 have already gone!!!!

For further information about zumba, Contact Shaun at shaun@succeed.com.au

A blog post for all those women over 40 who still want to look good

A blog post for all those women over 40 who still want to look good.

Are you over 40? Feeling like it is too late? What’s a woman to do?

 Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ’spot reduce’, which means to lose fat from specific target areas, (unless you resort to surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their stomach and backsides, specifically; their tummies and behinds, resulting in a thicker waist and wider hips.

Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare.

GET OFF THE TREADMILL!

Yes, that is right.  If all you do on a treadmill (or any cardio machine) is long, slow, monotonous sessions, stop it!
Your body (and maybe a few pieces of equipment) is all you need.

The key and the way forward is that you must replace your long slow cardio sessions with short high intensity interval training sessions.

PUSH YOUR WEIGHT AROUND!

To lose body fat, every woman MUST add some resistance training to their workout regime.

Your GOAL is to add some muscle to your body.  Muscle is an active, calorie burning tissue that helps keep your metabolism going strong. The main reason why many over 40’s are gaining weight while eating the same quantity of food is that they’ve lost some lean muscle mass generally due to a more sedentary lifestyle.

It’s a fallacy that our metabolism will slow down as we age, thus leading to that inevitable ‘middle age spread’ as we gain fat.

By adding muscle building exercises 3-4 times a week, you will hold onto the muscle that you had in your twenties and thirties.  In fact, if you work hard, you can even build a little extra.

This doesn’t mean that you need to join a gym or buy expensive equipment. No, don’t worry you are not going to get muscles all over your body. The female body simply isn’t capable of that unless you train very specifically with that goal in mind.

 Using basic things like your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine body shape.

Here is a list of BENEFITS that you’ll get from a combination of weights & cardio:

• You will burn more fat doing a combination of both
• You will change the shape of your body quicker
• You will boost your metabolism by retaining or building more muscle
• You will increase strength, becoming more functional
• You will build strong bones which will combat osteoporosis
• You will improve joint stability and reduce the risk of injury

 This can be accomplished with a few simple exercise programs. Look up your local Boot Camp or get a trainer with plenty of experience to write you a program or go online and get an online Personal Trainer and program written for yourself if you wish?? We can help you out here, simply email my office and we will get you hooked up: admin@succeed.com.au or stay tuned for the NEW ‘Succeed Body Overhaul Program’ that will be on sale real soon….

Scott Williams

CEO, Succeed Personal Training

As the third month of 2010 comes to a close, I thought now would be a good time to see where you are all at with your New Year’s resolutions? 

Are you still on the path or did your motivation sizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I’ve got news: motivation isn’t something that happens to you - it’s something that you create for yourself.

If you don’t feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.

1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won’t go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you’ll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason why.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you’re a fat person, then you’ll stay fat. If you think you’re fit, then you soon will be.
18. Once you’ve set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don’t know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can’t.
21. You can only have two things in life: excuses or results.

This was sent to me by someone else (have forgetten their name), but thought it was appropriate for all of wonderful clients to read through.

If you’re sick and tired of making excuses, then contact us today to get started on one of our fitness programs.

Leave me a comment in the section below and let me know how you have gone with your resolutions?

 Scott Williams

Succeed Personal Training

A post about all the results from the guinea pig trial on the Succeed Fat Loss System here in Canberra.

Well after a solid month of intense fitness training and controlling what we have been eating, the results are in for the Succeed Fat Loss System trial.

I will let the results speak for themselves:

Craig: starting weight - 85.8 finishing weight - 81.4kg a loss of 4.4kg

Julie: start 85kg, finish 79.4kg - a loss of 5.6kg

Kerrin: start 78.4, finish 75kg - a loss of 3.4kg

Brad: start 96.8, finish 91.2kg - a loss of 5.6kg and  20.2cm, an increase of 20cm in flexibility

A.J: start 103.4, finish 96.4kg - a loss of 7kg and 23cm, an increase of 11cm in flexibilty

Ken: start 86kg, finish 78.4 - a loss of 7.6kg - our BIGGEST LOSER well done Ken

Kim: start 77.6kg, finish 75.4 - a loss of 2.2kg

Myself: start 88.2, finish 84kg  a loss of 4.2kg + I have gone from 21% Body fat down to 15% which is fantastic

Obviously these are only the results of the ones I have tested, I still have another seven people to weigh and measure, but I know all have lost 4 - 7kg as well, so it has been an amazing result and a fantastic effort put in by everybody.

This complete program will be available online to purchase in the coming weeks, so stay tuned. It will also be a month by program if you wish to continue to receive a new training program each month for a minimal fee??

At this stage we have lost a total of: 62.6kg (including the people’s weight loss from last week that are not yet measured this week, so this number will be even higher..)

A big thank you to all those that have been my guinea pigs for the last month, I believe the program has taught you all that with a bit of manipulation with how you eat, what you eat and when you eat can really make a big difference to how you look no matter your age or fitness level. 80% of the body image battle is in what we eat and when we eat it.

 Combined with a well structured fitness training program, this really is the complete ‘fatloss system’.

Until next time,

Scott Williams

Creator, Succeed Fat Loss System 

Are you bored with your current gym program? Looking for something a bit different?

Then why not try your hand at boxing?

Research has proven that boxing is one of the fastest and most effective ways to change your body composition, in conjunction with a healthy eating plan.

Starting Thursday 18th March

Lunchtime Boxfit with Australia’s Best Fitness Business at Tuggeranong Town Park

For more details or to register, contact Shaun on: 0431 939 215

As promised, here are the 8 reasons why you fall off the fitness wagon:

 1. No focus: you didn’t set goals, you didn’t put your goals in writing, and or you didn’t keep your goals in mind daily (by reading them, affirming them, looking at a vision board, etc.)

 2. No priorities:  you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

 3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

 4. No Accountability: you didn’t keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

 5. No patience: you were only thinking short term and had unrealistic expectations.  You expected 5 kg a week  or 2 kg a week, so the first week you lost “only” 1/2kg or hit a plateau, and you gave up.

 6. No planning: you winged it.  You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

 7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

 8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

 So there you have it - 8 mistakes that cause most people to fall off the wagon. Are you guilty of any of these? If so, the solutions are clear and simple:

 Focus on what you really want, prioritize the order, get support, don’t try to do it all on your own, be accountable, be patient, plan, balance and personalize.

Do you agree? Disagree? Do you have anything else you might like to add that causes you problems?

Scott Williams

CEO, Succeed Personal Development

Succeed Personal Training Fat Loss Tips

Here are my top 9 tips to burn the bodyfat up fast…

1. Warm up thoroughly - Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You’ll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement.

2. Vary your exercises - Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics, or a cardiovascular activity plus a strength exercise.This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories. Gone are the days to just come and sit on the bike or treadmill.

3. Variety - Use a combination of continuous,high intensity  interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles every session. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat.

4. Circuit Train - Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 2 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of running. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat.

5. Strength Train with Multi Joint  functional exercises - Choose exercises that work compound muscle groups - meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every kg of muscle on your body you need 35 to 50 calories per day to sustain it, while every kg of fat on your body requires only a modest 2 calories per day.

6. Exercise first thing in the morning - Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you’ll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism. Not a guarantee, but a better chance to burn more bodyfat.

7. Eat a “pre training” meal prior to working out - Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout - you will therefore burn more calories. Needs to be about 1 ½ hours before training.

8. Eat 5 to 6 small meals a day - Food has a thermic effect, meaning it takes energy (calories) for your body to digest the food you eat. Eating several times throughout the day increases the thermic effect, so you burn more calories. Eating more often also keeps you from feeling like you are being deprived of food and prevents hunger from setting in, which can cause you to binge eat.

9. Train with intensity - To get the full benefits of exercise, you must graduate from the “pink weights” and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to.

What are some tips that have worked well for you?

Let me know in the area below…

Scott

2010 Boot Camp Canberra season to start Mon 8th Feb 2010

If you are one of the 78% of Canberran’s that have put some Christmas cheer on during the festive season, then fear not, because here at Succeed Personal Training we have the answer for you….

Australia’s Fitness Business of the Year are launching their NEW Boot Camp Canberra program on Mon 8th Feb 2010.

When would NOW be a good time to finally make that decision to do something for yourself and get a bit fitter, leaner, more confident with yourself?

Head here to check out the flyer and details for how to join up:

http://www.succeed.com.au/

But don’t leave it too late as we are only taking a very small intake of new members this term, so HURRY to avoid missing out on getting involved in a great fun group fitness activity with Australia’s best fitness company.

The Succeed Team

Succeed Personal Training - workout of the day at Club Lime Tuggeranong

Well my body has finally packed it in and I am having a rest day from training tomorrow.

Have had a full on week of training so far, culminating with an awesome Boot Camp in Tuggeranong this morning with over 30 keen participants that got well and truly put thru their paces…

I do hope some of you are hurting, as my legs are starting to get a bit heavy?

In the meantime here is bootcampdownunder.tv workout of the day:

It is called an AMRAP and it consisted of:

5 x pull ups

10 x 40kg clean & press

15 x air squats

The session goes for 20 minutes and you try to complete as many sets as possible in that time.

My total - 7 complete sets

Again be sure to modify to suit your fitness levels. This is definitely one session that can be done any where, all you have to do if you don’t have a bar to use, get an empty keg/ sandbag/ tyre for the clean & press and I am sure there are plenty of chin up bars at a kids park or school grounds.

When you check out the You Tube please leave me a comment, let me know what you think and a rating.

Scott

Succeed Personal Training

In the business of making you fitter, leaner faster than you thought possible