Archive for the ‘Fitness Articles’ Category

A blog post answering just why we should exercise in the mornings…

When the sun begins peaking over the horizon, you shouldn’t be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You’ll Lose Weight

To read the whole article, check out the latest edition of the Succed Fitness Magazine:

http://succeed.fitpromag.com/Article.aspx?article=2e7e3833-dd16-48fa-8c2c-9e3600e1c036

Succeed Personal Training Canberra

Well some quite disturbing news on the latest fitness poll we have been doing!!

Here are some of the numbers:

25% of voters are just too lazy to train at all

18% of voters say they are too tired to train

16% of voters say they hate to train on their own

So my qestion to you is how do you fix these problems?

Well here at Succeed Personal Training Canberra we definately have the answers and can fix ALL the problems!!

I can understand that at various times in our lives we undergo a heavy work load, or a stressful home/family life, which can affect your training or even your desire to train, but at the end of the day we are only on this wonderful universe once, and many of us are not living to our full potential.

You see the less you do, the less you want to do! Then you will become more tired and even lazier than you already are! NOT GOOD!!!

So how do we fix these problems we experience each day? Easy… don’t think about it, DO IT…. most people spend so much time thinking about getting off their arse and doing something, that if they had of started when they had started thinking about it, they would already been in shape!

All you need is 30 mins, 3 or 4 times a week into your schedule. You make time to eat & sleep, well training is just as important.

Why you ask?

By undertaking any form of training regime you will automatically start to feel better and have more energy for the everyday grind (a good thing indeed). It will make all the issues in your life somewhat smaller and at the end of the day, we all need to let things go. We harbour so much stress, worry, anger, resentment etc in us that it is not healthy at all, and certainly won’t help you lose weight or trim up a bit. The more stressed you are the more likely you are to put bodyfat on!!

In regards to the last point of the fitness poll. If you hate training on your own, then Succeed Personal Training have the answer for you!

We have a choice of outdoor Bootcamp Canberra sessions, or group Personal Training available at Club Lime Tuggeranong, Alive Health Clubs Narrabundah and Queanbeyan, and of course we can do the PT outdoors.

With Christmas just around the corner and New Years resolutions due out soon, why not make a difference to either yourself or someone you know and book yourself in for a FREE trial of either Boot Camp or Group Personal Training. Why not buy someone a gift voucher, whether for Boot Camp or PT?

Simply send in your details and one of our staff will contact you to arrange your session: contact us

A blog post on Canberra’s Average Joe to GI Joe competition that was held several weeks ago on FM 104.7.

In conjunction with a nutrition and supplement schedule set by Nick at DHF Supplements and undertaking Personal Training three times a week with yours truly at Succeed Personal Training Canberra, our Average Joe is at the end of week 2 of the challenge and looking good (although very sore!!).

Just thought I would drop a quick report to let you know that he has already dropped 4kg in the first two weeks.

He is following a set eating plan laid out by DHF Supplements and is following a structured training regime set out by myself.

Our Average Joe is very determined and is doing a fantastic job so far. He hasn’t missed a training session or cheated on the meal plan.

Two weeks down 10 to go. Keep up the great work Average Joe.

Photo’s and a bit of video footage to come soon…

Scott Williams

Hey Guys,

Here is the latest edition of the Succeed Online Fitness Magazine.

Why not check it out, and get a few tips on how to make exercise fun??

Plus many other useful articles, tips and recipes for you to try.

Enjoy,

The Succeed Team

What is training periodisation?
(Training For Sport)

Periodization is an organized approach to training that involves cycling of various aspects of a training program during a specific period of time. It is a way of alternating training to its peak during season

Theory behind periodisation

Periodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months, but is typically a month. A macrocycle refers to the overall training period, usually representing a year or two. There are longer cycles as well for an olympic or professional athlete, anywhere from 1 to 4 years, and the career plan which is usually only considered for Olympians and professional athletes also.

Training should be organized and planned in advance of a competition or performance. It should consider the athlete’s potential, his/her performance in tests or competition, and calendar of competition. It has to be simple, suggestive, and above all flexible as its content can be modified to meet the athletes rate of progress or setbacks due to injury.

 The Macrocycle
A macrocycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.
The entire preparation phase should be around 2/3rds to 3/4ths of the macrocycle. The preparation phase is further broken up into general and specific preparation of which general preparation takes over half. An example of general preparation would be building an aerobic base for an endurance athlete such as running on a treadmill and learning any rules or regulations that would be required such as proper swimming stroke as not to be disqualified. An example of specific preparation would be to work on the proper form to be more efficient and to work more on the final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several competitions, but they lead up to the main competition with specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race tactic might be employed, pre-race meals, ways to reduce anxiety before a race, or the length needed for the taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological reasons, a year of training means a holiday is in order. A typical weekend warrior might take three months while a professional athlete might take as little as two weeks.

The Mesocycle
A mesocycle represents a phase of training with duration of between 2 – 6 weeks or microcycles. During the preparatory phase, a mesocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competition’s calendar.
The goal of the planner is to fit the mesocyles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload and type of work of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way.

The Microcycle
A microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.

The Annual Plan
The annual plan is important in that it directs and guides athletic training over a year. It is based on the concept of periodization and the principles of training. The objective of training is to reach a high level of performance (peak performance) and an athlete has to develop skills, biomotor abilities and psychological traits in a methodical manner.

Preparatory Phase
This phase consists of the general preparation and specific preparation. Usually the general preparation is the longer of the two phases.

Competitive Phase
This phase may contain a few main competitions each containing a pre-competitive and a main competition. Within the main competition, an uploading phase and a special preparatory phase may be included.

Transition Phase
This phase is used to facilitate rest, relaxation and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions.

Succeed Personal Development has worked with many sporting teams and individual athletes. We are the current 2010 Australian personal training business of the year and experts when it comes to training for your sporting goals.

Contact us for a free consultation !!!

Well no, not really!!!

 One of our long term Succeed Boot Camp clients is running a lunch time pilates class for beginners and is offering all Succeed Members a discount.

So if you feel the need to stretch out and limber up after a Boot Camp Canberra class, then this might be what you need:

Lunch Time Pilates for Beginners

Tuesdays - 12:30 to 1:30pm
 
Classes will be held at the Soul Yoga Studio in Torrens.
Address: Torrens Shops (in Torrens Place), just off Beasley Street.
 
Term Dates
 
Tuesday:
19/10, 26/10, 2/11, 9/11, 1/12, 7/12 and 14/12
 
*Please note there is a two week gap in November, where there will be no classes
 Tuesday: 16/11, 23/11.
 
The last days of term will be December 14th
 
Cost for the term is $175 (Succeed clients) or casual visits at $35 each.
 
Payment for the term may include the following:
• Cash or Credit card at the studio on Day 1;
• Drop into ACT SMART Osteopathy at 137 Clive Steele Ave,  Monash and pay by EFTPOS/Credit card;
• Internet bank transfer – St George Bank
Account Name: ACT SMART Osteopathy
BSB: 112-879
Account Number: 410498235
 
 NB: Please use your surname as a reference for deposit – Please send an email to enquire@actsmartosteopathy.com.au notifying us of the transfer.

Succeed’s Inagural ‘Red Hot Referral’ Competition

Succeed Personal Development is offering this Red Hot Personal Training package as the grand prize for our client referral competition to be drawn on 30th October, 2010.  All Clients, bootcamp participants & club lime members are eligible to enter and the competition starts NOW!

All you have to do is refer a family member, friend, colleague, boss or anyone you know that wants to transform their body ready for summer. Once they come in for their free session we will give you a call and confirm your details to enter you into the draw. If they sign on for a paid session you double your chances to win….

1st Prize – PT Package inc. 8 Pt Sessions Nutrition advice personalised weights and cardio Programs ($500)
2nd prize – 3 PT sessions ($150)
3rd Prize – 1 PT session ($50

How?
All you have to do is fill out one of forms and place it in the box provided or phone on 0410297158 or email us there details Sam@Succeed.com.au. Just make sure you inform them about the competition and we will do the rest!

Terms & Conditions

1. Personal Trainers to deliver services will be determined by Succeed according to availability.
2. The referral must attend either a free session or a paid session to be deemed a valid entry
3. Succeed’s decision regarding the winner is final
4. Competition entries must be submitted by 22/10/10
5. Competition will be drawn on 1/11/10
6. Winners will be notified by their contact details provided (either phone or email)
7. Succeed referral competition is open to past and present clients of succeed, past and present Succeed Boot Campers & current Club Lime members
8. Club Lime Entrants:
a. Free sessions: One referral is to the value of one entry, two referrals is to the value of three entries, three referrals is to the value of five entries, four referrals is to the value of eight entries, and five referrals is to the value of ten entries into the draw.
b. Paid sessions: if the referral decides to continue on with succeed for at least and up to one paid session, entries double e.g. One referral is to the value of two entries, two referrals is to the value of six entries.
c. No bonuses for having more than one paid session applies
9. Succeed Personal Training & Bootcamp entrants: 
a. Free Sessions: One referral is to the value of two entries, two referrals is to the value of six entries, three referrals is to the value of ten entries, four referrals is to the value of sixteen entries, and five referrals is to the value of twenty entries.
b. Paid sessions: if the referral decides to continue on with succeed for at least and up to one paid session entries double e.g. One referral is to the value of four entries, two referrals is to the value of twelve entries.
c. No bonus’ for having more than one paid session applies
10. Entrants must be 16 years or over
11.  Winners will be drawn at random from all entries received throughout the duration of the competition
12.  Prizes are non-transferable
13.  Prizes cannot be exchanged for cash
14.  No cash or other prize alternatives are available. Succeed reserves the right to provide a similar alternative prize of equal or greater value
15. Results of the competition will be published on the succeed Website www.succeed.com.au
16. Personal training sessions must be completed as a block notwithstanding serious injury or illness
17. All winners have 6 months to redeem their free Personal training sessions

In the springtime in Canberra, the days get longer and the weather warms up. Swimsuit season isn’t far away. Start now in order to be ready to sport that summer bikini. Plan on two to three months to safely drop any extra kilos you put on over the winter and tone your muscles so you’ll be fit and confident in swimwear and other summer clothing.

The key to achieving a healthy body is having a plan, says Scott Williams, owner of  Australia’s Personal Training Business of the Year. “When you have a plan for fitness and nutrition, you’re more likely to stick to it,” says Williams. Write down your “Healthy Body by Summer” plan and sign a contract with yourself to help you stick to your goal.

Here are some strategies your diet and fitness plan can include:

Eat five meals a day. It’s better to have five or six small meals a day than to skip meals or eat only two or three larger ones.

Depending on how active you are, each meal should have 200 to 400 calories and contain protein and carbohydrates. By eating small amounts frequently, you will maintain your energy and stabilize your blood sugar levels.

Make healthy menu choices. A healthy diet is one that emphasizes fruits and vegetables. “During spring, fill up on non-starchy, seasonal vegetables such as broccoli, asparagus, and greens.

To help curb hunger, have some protein at every meal, such as fish, chicken, and lean meats.

Grill, bake, or broil your foods rather than frying them in fat. If you plan your meals around these healthy foods and leave out choices with empty calories, such as soda and chips, you’ll be better able to maintain a healthy weight.

Plan menus a week at a time. It’s easier to follow a healthy diet when you have the proper foods to cook with at home. If you’re busy during the week, prepare meals and snacks during the weekend and freeze weekday meals. That way you’ll control your portion sizes and also have healthy, low-calorie foods ready for taking to work or when you’re short on time.

Full-body exercises. “That’s where you functional multy jointed movements into each routine, like a lunge curl or a squat with an overhead shoulder press. You can use bands, weights, kettlebells, dumbbells, or medicine balls — anything that creates resistance will improve your fitness. Find out more about losing weight by building muscle. Group sessions like Bootcamp Canberra or Crossfit are a great way to train.

Find a friend. Partner with someone who is also motivated to be swimsuit-ready come summer. “You will get better results if you exercise with a friend. This not only gives you camaraderie, but can provide some healthy competition,” White says. An experienced friend also can show you the fitness ropes.

Weigh in. Every two weeks, weigh yourself first thing in the morning. Step on the scale after using the bathroom, and weigh yourself without clothes to accurately chart your progress. Watching your weight on the scale go down can be very motivating. However, it’s possible that you’ll lose body fat but not overall weight, so get a tape measure and wrap it around your waist at your belly button to assess your progress.

The spring weather can be a great motivator to drop your winter weight gain and improve your health. Follow these simple diet and exercise tips and you’ll be in swimsuit-ready shape for summer.

Scott Williams

What are the common mistakes people make about setting those goals in spring - weather’s getting warmer and they panic and want to lose weight too fast etc?

• People try to go onto any ‘fad diet’ they can get their hands on, nothing beats clean healthy unprocessed foods. We have so much variety of fresh fruit and veggies at this time of year
• People start out to hard too fast with the training and end up getting injured. Pace yourself and build into the program.
• Most leave it too late… make the start NOW to make it all easier to achieve your fitness goals
 
What are ideal kinds of physical activities/exercise for spring here in Canberra?

• Anything outdoors. It is a beautiful time of year for outdoor training of any description (Boot Camp, running groups, bike riding, tennis etc)
• An movement will get the natural endorphins running and the desire to do more will increase naturally.
• Look for things that you as an individual enjoy ( too many to list here)
• Ideally you have a mix of some sort of strength training for healthy muscle tone, bone density and to aid in burning up unwanted bodyfat, along with a variety of cardiovascular training to help ward off any unwanted diseases, increase heart and lung health and of course burn up the fat.

How important is it to find an activity you actually enjoy?

• It is vital to find something you enjoy. If not you will get bored or frustrated very quickly and end up giving up ( as it is only about 7 – 9% of the population will make a start to a Spring Fitness Regime. Then only about 3 – 5% will stick to it), so it is vital to find activities that you enjoy to prolonge your fitness endevours.

What are the pros and cons of exercising with a friend?
Pros
• Accountability to that friend
•  more fun exercising with a friend
• Push each other harder
• Brings out the competitive spirit
Cons
• Reliability (having to meet them and they don’t turn up)
• May not train as hard as you do
• Might be more of a distraction/hinderance than help to your training
• Different levels of fitness (you might have to wait for them or vise versa)
8. How can people stay motivated to be physically active?
• Pretty much all the points above
• But people really need to find something they enjoy. Over time it will become a habit for them and they will just make it part of their busy life and schedule.
• Set your training around a time that is suitable. Don’t set the alarm for 5am if you are not a morning person, because you will be just kidding yourself and fall off the wagon quicker than you got on!!
• Join a group of likeminded people in your area. You will be more likely to stay physically active if you are with a group of people that are also working on the same goals.

1. How can people get motivated to exercise after winter?
• Go and try on their Summer clothes is usually a good spot to start
• Weigh yourself
• Set a date to just go and do it
• Have a plan of attack
• Look to train when the days are a bit warmer and longer, generally as it gets a bit warmer people tend to start thinking about exercise again. Set aside anything to get started..even if it only 15 mins twice a week. Very quickly the endorphins will start back up they will then become self motivated to do more

2. Eight Steps for Getting Ready for Spring/Summer
•Step 1- Set Small Goals (S.M.A.R.T - specific, measurable, attainable, realistic and timely)

The first thing you need to do before you start your spring fitness routine is to set goals, and clearly state what you want to accomplish. You should have multiple small goals that build up to your main goal. For example, if you want to lose 5kg, or run for 30 minutes, set small goals such as, lose ½ a kilo a week or run for 10 minutes a day and increase your run time by one minute each day. Write down your goals and post them somewhere very visible, such as your bathroom mirror or refrigerator.

•Step 2- Prepare

Prepare yourself for success. If you are going to start a fitness routine you need to set aside a period of time each day that you will dedicate to your fitness routine, ease into the program if you haven’t trained in the Winter Months

•Step 3 – Spring Clean

Go through the fridge and throw out the junk food, stock your refrigerator with healthy food, start drinking plenty of water, buy a new pair of running shoes, or do whatever you need to do to prepare so that you can attain your personal goals.

Step 4 - Routine

Plan your fitness routine. What exactly are you going to do each day to work towards your spring fitness goals? Write down your planned fitness routine, so that you can follow it. Be very detailed by writing down what exercise you will do each day, and how long you will maintain it.

•Step 4- Initiate

Initiate your spring fitness routine. Just set a day, date and time. Start exercising and eating healthy each day as you have outlined in your planned fitness routine. The hardest part can be just getting to the gym or taking the first step of your walk or run, but once you get going you will be glad that you initiated your workout.

•Step 5- Write it all Down

Dedicate a special notebook to the notation of your workout and food each day. Your notebook will serve as your accountability and your progress tracker. Write down what you do for exercise each day in your notebook, and how long you work out for. Add any other details that you want to keep track of. You should also keep a food log in your notebook. Studies have shown that people that write down what they eat each day lose more weight than people who don’t keep track. You may also want to write your goals in your notebook.

•Step 6- Keep Setting Goals and look back weekly

If you set appropriate goals, prepare adequately, design a feasible routine, initiate your fitness routine each day, and take proper notation, you will begin to accomplish your small goals, and then your large goals. Each time you attain a goal, set a new goal. Stay focused on your goals and you will be successful in your spring fitness venture.

• Step 7 – Find a fitness friend

Look for a friend that is keen to also get ready for Spring and Summer. There is nothing better than a bit of accountability to someone else.

• Step 8 – Have Fun

Whatever you decide to do just make sure you have doing it… It is the time to get outdoors and enjoy the wonderful time of year.

P.S. Don’t be too late and miss out on your opportunity for our fantastic outdoor Spring Boot Camp Canberra season starting soon. Send us a message in the contact us section at the top of this page to register today, but hurry there are only limited spots available….

The Succeed Team