Been a few days between posts.

I have been away for a few days and unable to reach a computer. I will post about that later in the week with a few pics of some fun times we had.

Anyway just shot some video footage of one of our Boot Camp Canberra groups having a great time in the early ours of the morning.

Check it out:

See anyone you know??

Had a great sessions and gave them something more like a strength interval session, that is basically short bursts of high intensity work with short breaks in between.

Across the fitness industry now this really seems to be the most effective way to train people for a variety of fitness reasons:

1. burn more calories in and after the session

2. work more muscles with functional training

3. works for the trainer as the clients cannot give you to much lip back because they are too tired to argue

4. a more efficient way to train

5. less time required to train

6. lessons the chance of injury as less load required for the sessions

7. again clients don’t argue so much…

8. helps with weight loss

Do you have a view on training systems?? Have you tried something else that is really working for you?

I would love to hear about it in the comments section below.

Not sure what the hell comes over me somedays when I am planning out a training session…

I thought it a good idea to step up the training regime a little bit this week. The session I posted earlier in the week, still has me in a world of leg pain, but I soldiered on today.

I designed a 30,20,10 plan today which basically means I selected five exercises and did 30 reps of each, 20 & then 10.

Here is the session for you if you wish to try it? Feel free to give me your time and feedback below:

 burpee to 24′ box squat jump

20kg barbell alternate shoulder press (hold bar length ways & lift over head to other shoulder)

double unders ( skipping)

8kg M/B throws

30 cals on the rower

Then repeated the sets for 20 & 10 reps

Time: 18.44

Made it more of a cardiovascular style of fitness session, as yesterday as I had done a heavy shoulder and chest workout and the body was telling me that it needed a break from the heavy weights.

Just downloaded one of my Personal Training clients busting out a ‘Dirty Thirty” cross fit session at Club Lime Tuggeranong. Check it out:

Yours in Fitness,

Scott Williams Australian Fitness Expert

I finally got around to shooting some video footage of one of our Saturday Boot Camp / Cross Fit Style sessions held at Tuggeranong, Canberra A.C.T.

Have a look at this and let me know what you think in the comments below:

P.S. If you think you are up for the challenge and want to join our Saturday fitness crew then simply shoot an email in the contact us section.

Stay tuned for more video footage of our Canberra Boot Camps, from the current Australian Personal Training Business of the Year.

P.S. We are heading to Perth next week to defend our title as Australia’s Best Fitness Business. Wish us luck in the comments below also.

Scott Williams

CEO, Managing Director

Succeed Personal Development

Did you know that there is only seven weeks till Christmas Day?? Have you started your shopping yet?

Now is the chance to really make some inroads into the indulgences we know we are all going to have.

It is time to step up your training and work a little bit harder on those eating habits for a few weeks before the Christmas festivities really take over…

So why not squeeze an extra session or two into the coming weeks to help you along the way. For those currently at Boot Camp keep up the great work. We have a Saturday Super Session now running that you might really enjoy?

Or possibly add in a small group Personal Training session. Get a small group together and one of our staff will do the rest.

 For those reading this that are not a Succeed Boot Camp Canberra member then NOW is the time to join in.

It is not to late and for this week only it will only cost you $10 a week to attend ( for new clients only and to be paid upfront) for the next six weeks ( a total of $60), and you could lose 6kg in that time before Christmas.. not bad huh. Just ask Toby at Lanyon Boot Camp who has lost 8kg in the first six weeks.

If you wish to take us up on this one time offer simply email admin@succeed.com.au for the forms and payment process.

Keep up the great work everybody.

Scott Williams, CEO, Managing Director Succeed Personal Training

You miss out on all the cool stuff your kids learn to do each and everyday.

Not quite what I wanted in this film but she is too cute not to put up, as just before I turned the flip cam on she actually took her first three steps.

Of course when you go to film it they won’t do it again….

Anyway I did a killer cross fit style fitness session this morning that I wanted to share with you all:

A dirty thirty session:

30 x 30kg thrusters

30 x 24′ Box jumps

30 x 60kg Deadlift

30 x hanging knee raises

300m on the tready

x 3 rounds for time

Time: 35.13

Hard to believe but getting on the treadmill and running at 17kph felt like the break for the session.

This was only my 2nd session back since I returnd from Orlando Florida and may have went out too hard… Thanks Sam!

I will be having a few guest bloggers coming into the site very soon, so stay tuned for some awesome posts from some of the world’s best trainers.

Anyway gotta get some rest as we are heading out to celebrate my business partner turning the BIG 30.

Congrats buddy, looking forward to catching up for a few beers tonight ( and yes i know, undoing all the calories I burnt this morning…), but hey that is what we do it for right??

If you have a go at this session, paste your time and what you thought in the comments section below.

Yours in Fitness

Scottie

Well can’t say I am happy about the weather I have come home ( plus a green mouldy pool).

Have just got back from a world wind trip to Orlando Florida to learn the latest and greatest in the Fitness Info Marketing World.

It was an amazing experience to hang out with some of the world’s greatest fitness marketers. These guys have all got amazing businesses running and are all millionares ( or very close to it).

Even though these guys are all so successful they are so down to earth and open with what they have done to make their fitness businesses so successful.

Bedros Keuillian, who set this event up is the man with everything going on. He has built an empire on Fitness Marketing and is really one  of the leaders in the fitness industry across the world. I subscribe to Bedros’ awesome fitness marketing site and this guy really knows his stuff.

Next is the larger than life Chris McCombs. This guy is the guru when it comes to SEO optimisation and personal trainer marketing expert and knows how to get your website to rank higher in google. This is one of the nicest guys I know and also my business coach.

Next was the very well built Vince Del Monte ( not happy with this guy). I had just finished a session in the gym along with Vince. I then proceeded to the pool area to cool off with a swim. Vince decides to join me. I had been feeling pretty fit and thought I was looking ok as I have dropped 6kg over the last 9 weeks, until he takes his shirt off beside me… ( google Vince Del Monte, you will see what I was standing beside)

Awesome guy, with a wealth of knowledge and some great programs out.

Then the Boot Camp marketer, Steve Hochman. This guy has got so much energy, and I don’t think he is joking when he says he has ADHD. He is all systems go ALL the time.

Last is Craig Ballantyne. Hadn’t heard of this guy until the Fitness Summit but he is selling some awesome training programs online, called the Turbulance Training System, and he is making a killing.

It was awesome to spend time with all of these guru’s and has really given me some great ideas for what we can do here in Australia.

Scott Williams the Aussies Fitness Expert

 I hope you are doing great?

Have just finished an awesome few days at Fitness Info Summit.

 Been learning from the world’s best fintess guru’s, and it has been an amazing few days.

Some of this stuff is out of my mental capacity, but I just need some time to process the information and put what I have learnt into place.

A big thanks goes out to all the guys here that have taught us some amazing stuff:

Bedros Keuillian

Chris McCombs

Steve Hochman

Vince Del Monte(jealous of this guy, look him up he is one good looking dude)

Craig Ballantyne

A big thanks to Chris ( and of course his family) for making me feel at home and inviting me to all the family things they are doing here at Disney Orlando.

I love how Chris and his family are so inviting making me feel like part of their family, no questions asked ( as you guys say - I appreciate that).

Would love to say I can’t wait to get home, but it is 30′ over here and laying around the pool working on my tan is hard to handle, especially when Canberra is still sooo cold…. Glad I have a beautiful family to come to otherwise you may not have seen me again!!!

Would love to put up a few photos but I am on the Hilton Hotels computers and cannot download the photos.

I hope all you guys are training hard and keeping up the fitness regimes.

Looking forward to getting back to into the Boot Camps and Personal Training sessions as we head toward our summer and the need to get into our swimmers very soon.

Anyway, gotta get back to Pool Side and keep working on the tan.

Take care guys and I will see you all soon.

Scott The Aussie Fitness Expert…

Both days I did 20 min timed  Cross Fit sessions, attempting to complete as many rounds as possible:

Monday:

400m treadmill

25 air squat

25 push ups

Total completed - 5 & 1

Tuesday:

250m rower

21 x 40kg sumo deadlift high pull

15 x pull ups

total - 4 complete rounds

Pretty comfortable with both sessions, still having trouble with the correct pull ups, but will be seeking some assistance when I return.

Very short post as I have to board a plane and head to Orlando, Florida.

 You may not hear from me for a few weeks so keep up the training everybody.

Hopefully I will come back from Cross Fit Orlando with a few new training ideas to pass onto the Succeed Boot Camp & Personal Training Clients. So be ready for when I return….

See you all in a few weeks.

Bye for now..

Scott, Succeed CEO, Personal Trainer

I was sitting at my computer as I always do at that time thinking about the day and writing out my priority list from most to least important.

When I hit the one about by own fitness training section, I had a great idea from a program off the Cross Fit site.

I also had the pleasure of one of the Succeed Personal Trainers Tuggeranong area join me in Sam this morning at Club Lime.

So I came up with this session:

The F….d Up Fifties

50 x 24″ box jumps

50 x jumping pull ups

50 x 16kg D/B swings

50 x walking lunges

50 x hanging knee to elbows

50 x 20kg push press

50 x back extension

50 x 30kg thrusters

50 x burpees ( so far I have done 280 burpees this week)

50 x double unders

For time….

My time: 40.41 ( please have a go at this someone and post a time in the comments below and let me know how you feel afterwards??)

What a s..t idea and I apologise to all the personal training clients that were training at Club Lime Tuggeranong this morning, as myself and Sam were in a world of hurt with this session.

This might make me crazy, but you know it is a great session when you have to carry a bin to each station with you  ( just in case)…

Anyway short and sweet tonight as I need some sleep after a big day.

Scott Williams CEO, Managing Director Succeed Personal Training

Have a go at this one and let me know how you finish up in the comments below casue this one really sucked:

400m run

25 x burpees ( chest and stomach to the ground)

x six sets for time

Time: 27.07

Great for the endurance but 150 burpees in a session can never be good???

This morning I headed back to a Cross Fit Session in Canberra with the boys ( haven’t seen them for five weeks) and I must say I got absolutley murdered. I was so far behind I felt I was going backwards. Here I am:

Anyway back to this mornings session:

15 x 40kg Sumo Dead Lift High Pull

15 x 25kg Overhead Squat ( supposed to be 40kg but I have got NO chance of full range at that weight)

15 x burpees ( as if I didn’t do enough of these yesterday)

15 x 40kg push press

x 4 sets for time

Time: 19.50

Felt: like shit….

One of the toughest fitness sessions I have done, will be a great one for some of my Canberra Personal Training  clients…

Here is a clip of Sumo Deadlift High Pulls

Scott Williams, Succeed Personal Training