Archive for the ‘Fitness Articles’ Category

A blog on the benefits of shorter high intensity workouts

Since the fitness craze really started to pick up steam in the early 20th century, there have been two rather distinct camps, one stressing traditional workouts, and another stressing shorter, but more intensive and exhaustive training sessions. Even to this day, there is little scientific evidence to back up one side over the other. The truth is that each has merit, and should be made use of by the average person.

A high intensity workout simply refers to doing something with greater, you guessed it, intensity. This is generally defined by the measure of one’s heart rate. If you’re pushing your heart rate to near maximum capacity, you’re said to be engaging in a high intensity workout.

The actual differences in results aren’t vastly different. High intensity workouts typically burn more calories, while longer, lower-intensity workouts burn slightly more fat, so depending on your specific workout goals, those characteristics may factor into your decision.

Of course the other element to consider is that high intensity workouts are performed much quicker than low intensity ones, which is perfectly suited to the lives of busy folk all across the blue marble we call home. Whether it be lifting or using more weight with less reps, running or sprinting instead of jogging, or doing a more intensive but shorter cardio routine, you can get the same results in less time, as long as you’re willing to give the old ticker a good workout.

The great thing about working out is that it never has to be the same. If you’re running short on time, speed through a high intensity workout and be on your way. On days when you have the time for a full-fledged workout, take it slower, try new things, and enjoy the experience. Changing your routine has legitimate fitness benefits, as well as allowing you to work within the confines of your busy schedule.

I have done both long slow sessions and short sharp sessions, and have worked out the calories over a 24 hour period following the sessions. On every occasion I have burnt more calories doing a short 20 minute workout over a long slow workout.

This is why the crossfit style of training method is fast becoming the number one way to train.

If you are in the Canberra area and are looking to get into Crossfit then let me know and I will gladly get you started. Or stay tuned for my all NEW ‘body overhaul’ program due out soon that is all crossfit style training programs…

What sort of training do you like the best? Weights, boxing, pump??

Let me know your preferred method of training below?? 

Scott

Hey Everybody,

I hope you are all doing great?

I am looking for a bit of help from all of our Canberra Boot Camp and Canberra Personal Training clients.

If you haven’t already, I would love for you to subscribe to our website in the RSS section on the right hand side of the our website.

How to do it:

1. enter you email address in the RSS section on the right side of the website: www.succeed.com.au

2. go to your email, you will receive an email from feedburner (check in the junk mail) and click to verify you have subscribed (be sure to whitelist the email address that I send to you) and that is it…

3. also any chance you get I would love to hear some of your feedback on what I post, things you would like me to post about, etc

For those that are reading this, I would love to hear below what you would like me to post about?? Training, nutrition, motivation, discussing various products on the market. You let me know and I will post about it for you.

Also don’t forget for ALL Succeed Personal Training members, we now have a FREE fortnightly Newsletter and also a FREE monthly E-online Fitness Magazine for you to read and learn new training tips + 100’s of healthy recipes that will surely give you a bit more spice and variety in your kitchen… Simply fill in your details for the FREE report on the Succeed site and you then have FREE access to the Newsletter and online magazine

Here is the latest edition of the mag (Get Flatter Abs) :

The Succeed Team

Here are some of the Benefits of Training with a fitness Friend in the Tuggeranong and Canberra area, and how it may keep you more motivated

1. Accountability to not let someone else down
2. Keeps you more motivated
3. Can use it as a bit of friendly competition if you wish
4. Can be more fun than training on your own

Always look to set a date each week to do something different when it comes to your fitness as well. One week set a date to go rock climbing, or go for a bush walk. Offering that little bit of variation and pre planning gives you bit of added excitement and soemthing to look forward to on a weekly basis.

Top Exercises to do With a Friend

1. Nothing beats planning out beautiful walk/run- be sure to always look for variety in your walk/run so as to not get bored
2. Join a Group Fitness session – research now shows that full body functional movements is one of the fastest and most enjoyable ways to take of your exercise regime, they are fun, varied and offer a total package for the body, so in saying that some of the best ecxercise programs to do with a friend are:
- Look up a Boot Camp Canberra in your local area –fastest growing fitness model in the world along with Crossfit
- Arrange a small group of friends and get a qualified full time Personal Trainer to look after you
- Head to Crossfit Training Session or find a trainer qualified – like the Commando – now one of the fastest growing sports in the world and has it’s own olympics
- Find a boxing class
- Mums & bubs group if you have a little baby and take them with you

All of these types of Exercise activities are very affordable and are great fun when done with a friend. Why are they so good you ask?? The variety to each planned program, majority are structured full functioning sessions for movements and daily life in general.

I own and run Australia’s best Personal Training Business for the last two years and 95 % of our PT sessions are all done in pairs or small groups – very cost effective, great fun, varied activities every week, everything can be scaled by a professional trainer to suit the individual needs of each person in the group.

Scott Williams

Succeed Personal Training

Hey All,

Ok, today’s post is inspired by the fact that ALL of friend’s have had or are having kids, so I have decided to do up a little post for all the new or new to be mothers out there…

Checking for Separated Muscles

It is very easy to determine whether you have separated abdominal muscles.

•Lie on your back with your knees bent and your feet flat on the floor.

•Slowly raise your head and shoulders off the ground. This should cause your abdominal muscles to tighten.

•Place your index and middle fingers just below your belly button.

•Press into your abdomen with your fingers. You should feel a soft gap between two hard muscles.

•Measure the space of the gap using your fingers. If the gap is greater than two finger widths, you may be suffering from separated muscles.

Exercises to Treat Those Muscles

•Lie on your back with your knees bent and feet flat on the floor. Work to bring your navel as close as possible to your spine, so it looks as if your stomach is “caving in”. Hold this for a minute or two, while continuing to relax and breathe. You hold it that way as tight as possible for 10 seconds or as soon as you need to get some air in ! You do that exercice ten times in different positions : on all fours, standing up with your arms pushing in front of you as if you had an imaginary wall in front of you,, kneeling and slightly leaning forward, etc.

•Lie on your back with your knees bent and feet flat on the floor. Place both of your hands on your abdomen, fingers pointing towards your pelvis. Exhale and lift your head off of the floor, while pressing down with your fingers.

•Lie on your back with your knees bent and feet flat on the floor. Exhale and extend one leg out in front of you. Wait for your abdomen to contract, and then inhale and place your leg back on the floor. Alternate legs.

•Wrap a long towel around your stomach with the ends in front of your abdomen. Do a crunch. As you raise your shoulders and head off of the ground, pull the ends of the towel towards one another.

Before you start any exercise regime, be sure to get clearance from your Doctor.

my two treasures

Scott Williams

Succeed Personal Training

As many of you would know, Succeed Canberra have recently become authorised dealers with Power Balance Australia.

As a result, we now stock and sell the Power Balance performance bands, which are fast gaining notoriety amongst elite sports people the world over.

These bands are embedded with mylar holograms, which contain frequencies that occur in nature, and which strengthen your bodys’ natural ‘energy field’ – leading to improved balance, stability, flexibility and strength.

Scott and I have been wearing a band for about a month now and we can both attest to the benefits we’ve experienced in our training as a result of using the Power Balance bands.

As with any new product that is widely publicised and in demand, fakes and counterfeits spring up very quickly. The following is an excerpt taken from a letter from Power Balance Australia:

Our market has been hit hard with the counterfeit and fake product coming into both Australia and New Zealand.

We have devised a very targeted and detailed plan as to how to combat the threat posed by these “pirate products”, the key to winning this battle is persistence and vigilance, and we will not rest until we have won back our market.

The letter goes on to outline 7 strategies the company is employing to combat this problem.

At Succeed, we believe that Power Balance offer an excellent product, and we are confident they are taking all necessary steps to protect authorised dealers such as ourselves, from having the product devalued by fakes and counterfeit products.

We would like to assure you that any Power Balance product purchased through Succeed IS the genuine article.

The ONLY legitimate suppliers of the bands are listed on their website, so please take the time to check it out for yourselves. There are many fakes hitting the market!! If they are not listed on the web then they are fake.

If you would like to purchase a band, or would simply like more information, please contact us at:

admin@succeed.com.au

The Succeed Team

Well with game II of the State of Origin gearing up for tonight there has been quite a bit of talk going on about what the players have been wearing around their wrists!

For those that don’t know they are wearing the Power/Balance Bands that are quickly taking over the fitness world.

Click here to find out more information on what over 60% of the NRL players are NOW using: http://www.succeed.com.au/2010/05/we-are-now-power-balance-agents/

My latest Crossfit Canberra training session, why not have a go and let me know how you finish up:

In the Gym
3 x rounds for time
500m row
12 x 40kg Overhead Squat (scale weight to suit)
50 x double unders (100 singles if you can’t do double unders)
My Time: 12.57

Here is an Outdoor Version
3 x round for time
500m run
24 x squat jumps
100 x side to side jumps

Go the Blues!!!!

Att All Zumba Canberra Participants,

Due to a double booking of the hall for our very first Zumba Latin Fitness Canberra Class, the date has now changed:

WAS: Wed 26th May

NOW: Wed 2nd June

Still on at the same time and same location.

 We do apologise for the inconvenience this has caused, but unfortunately out of our control.

Look forward to rocking out with you all next week though! Be sure to wear your lycra (you know I will)!!!

Hey All,

Well after a three week lay off for the birth of my second child I am back to work and back blogging again on all the various topics to do with health and fitness.

Has been the hardest few weeks of my life, nearly losing my son before I even got to hold him. Fortunately he was a little fighter and decided his path in the universe was with us (thank god)!!

Oliver not doing too well

 

Week 3 and looking much better

Anyway I have also got myself back onto the training wagon and I am going to focus a month of strength training (Crossfit Style) of course, to build up some of my weaker areas that are lacking in my Crossfit training (there are many..)

Day 1: Legs Strength
Squat 3×5 w/u
1 x 5@65% - 78kg
 1 x5@75% - 90kg
 1 x 5@85% 1RM - 102kg
O/H Squat 5,3,3,1,1,1,1 - 20, 25, 30, 35, 40, 45, 50kg
Conditioning
2km run
Time: 8.48

Must say it was a tough start back to the training regime and my cardio fitness has really dropped off. I have done a few sessions in the garage but nothing too strenuous…

If you have anything you would like me to post about just leave a comment below and I will gladly help you out?

 Scott

Succeed Canberra Personal Trainer

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