Boot Camp Instructors = Yves, Me, Adam, Libby, Ali

Hey,

Just a quick blog from me today….

I’m getting ready to go on holiday later this week so it’s been a hectic month getting everything organized.

Every year I go traveling to get away, relax and have some fun, this year I’m going Vietnam, Spain, London, LA and Vegas… I know it’s a hard life

Ill be leaving the boot camps in the capable of hands of our trainers – Ali, Adam, Libby and Yves while I’m gone.

On Sunday we had our boot camp instructors day out – paint-balling out in Windsor.

Luckily the rain held off and after a couple of games we were all getting right into it… bear crawling through the jungle (o.k forest) with paint-balls flying over our heads… good fun!

Bit disappointed the the paint-balls didn’t hurt more… I was looking forward to seeing the guy’s at boot camp with some war wounds… ah well – next time.

Winter Package…

I’m happy to see all our regulars sticking with the training and continuing all the good work put in over the warmer months…

So much so that we’ve decided to reward our fitness die-hards with a special winter package, if you commit to 3 months training it’s $147 per month instead of the regular $197 per month.

Our rates will increase in August for all non-members so now’s a great time to lock-in a cheaper rate for the rest of the year.

Just e-mail Helen at admin@ bootcampsydney dotcomdotau and she’ll fix you up.

Fitness Test Results…

We had some awesome fitness test results this month, especially from the Coogee and Bondi boot camps.

But I think the top group this month goes to the CBD camp with a few of the group pushing out 60+ push ups (in 60sec) and some 10’s on the beep test.

Here are the top performers for each category:

1. Maximum Push Ups In 60 seconds: Alex from the CBD camp did the most push ups for the 2^nd month running cranking out 67 (5 more than last month).

2. Max Plank hold: Rachael Severne from the Coogee camp held the plank for 4.31 seconds.

3. Beep test: And Ruth from the Rushcutters Bay boot camp is making the beep test her own with a score of 10.10 (.3 more than last month).

Well done guy’s – you’ll all receive a Dangerously Fit pack, we’ll get those out to you this week.

Visit our member’s site to view the full set of results.

Client Of The Month…

Each month we’ll be choosing a client of the month and the best success story will receive some cool prizes… plus the best success story of 2010 will get ONE FULL YEAR of unlimited boot camp training worth $2327.

The winner will be announced later in the year.

If you have a success story you would like to share – we would love to hear from you, just email me at dan@ bootcampsydney dotcomdotau.

Emma lost 13 kilo’s training with Dangerously Fit.

Referrals…

Thank you for you support throughout May, we really appreciate you helping us spread the word… please keep the referrals coming!

Each member will receive a 50% discount off their next month for each referral that signs up.

Josie Leutton
David Arsie
Cailin Lowry

If you have a friend, family member or work colleague that you’d like to bring along, just give them one of our $100 gift cards and if they sign up you’ll get a 50% discount off your next month.

Till next time.

Train Hard!

Dan Clay
Dangerously Fit

                        

As most of you know I’ve been off most of this month with another miss-hap… anyway I’m all good and started training again at the boot camps this week:-)

Ive really missed getting up early and starting the day with some exercise and fresh air, so it’s great to be back!

The mornings are a couple of degrees colder but in my opinion you can’t beat sunrise in Sydney.

Well done to everyone who started The City To Surf Running Group, Ali tells me it’s been going awesome! If you’re not yet involved… it’s still not to late to jump in.

The Centennial Park boot camp is still going ahead but won’t be starting till mid-August, Ill give you a heads up a few weeks before we kick off.

There’s a few things going on this month so with further ado…

Client Of The Month
Each month we’ll be choosing a client of the month and the best success story will receive some cool prizes.

The winner will be announced later in the year.

Well done to Marcia Damond, she’s lost 13kg since training with us.

Marcia will receive 1 month FREE unlimited training to all boot camp locations worth $197, a FREE $50 gift voucher for The Running Company and a FREE Dangerously Fit pack worth $95.

Dangerously Fit pack includes: Dangerously Fit T-shirt & water bottle FREE 30 minute massage with Crystal Beinke from ->Bondi Massage<- If you have a success story you would like to share – we would love to hear from you, just email me at dan@bootcampsydney.com.au.

Fitness Test Results
The Results are in for last months boot camp fitness test!

The girls at Rushcutters Bay came out on top with two of the best overall results… we’ll done to you and everyone else who took part! Here are the top performers…

1. Maximum Push Ups In 60 seconds: Alex from the CBD camp did the most push ups cranking out 62.

2. Max Plank hold: Emma from Rushcutters Bay held the plank for 4.31 seconds.

3. Beep test: Ruth from Rushcutters Bay got 10.7 on the beep test. Well done guy’s – you’ll all receive a Dangerously Fit pack, we’ll get those out to you next week.

Visit our members site to view the full of results.

Cross Training Workout Of The Month
Every month I send a cross training workout for you to follow, ->Click here<- for this months workout.

For more workouts go to our FREE members site.

Referrals
Last but not least a big thanks to everyone who referred a friend to us last month, we rely on word of mouth and appreciate you helping us spread the word!

Each member will receive a 50% discount off their next month for each referral that signs up.

Adrian Harrison
Emma Anderson
Steve Jones
Katie Holland
Emerson Todd
Imogen Peach
Ruth O’Donnell
Josie Leutton
Karen Jeffrey
Rachel Salz
Cailin Lowry

If you have a friend, family member or work colleague that you’d like to bring along, just give them one of our $100 gift cards and if they sign up you’ll get a 50% discount off your next month.

Till next time.

Train Hard!

Dan

P.S Stay connected

http://dangerouslyfit.ning.com

http://facebook.com/dangerouslyfit

                        

Hope you’re doing great.

I’ve just got backed from a mini vacation in Pearl Beach for my 32nd birthday, it was great to get some rest, do some fishing and get a few early nights and sleep ins.

I also started training again this month for the 1st time since the shoulder operation, unfortunately no weights for a few more months but least I’m running.

It’s been a busy month at Dangerously Fit with lot’s of goings on so without further ado…

Client Of The Month

Well done to Martin from the Bondi boot camp, he’s lost 15kg since training with Dangerously Fit.

Dangerously Fit pack includes:
Dangerously Fit T-shirt & water bottle
FREE 30 minute massage with Crystal Beinke from ->Bondi Massage<-

March – Sydney Boot Camp Pics:

Bondi Boot Camp

Coogee Boot Camp

Queens Park Boot Camp

Rushcutters Bay Boot Camp

Fitness test results:
The March fitness test results are in, some good results all round with the best results coming from a variety of locations. Here are top performers in each category.

1. Maximum Push Ups In 60 seconds: This month Rachael Severne from Coogee Beach performed the most push ups cranking out 68 – nice work!
2. Max Plank hold: Malcolm Schyvens from Rushcutters Bay held the plank for 4.17 seconds – good stuff!
3. Beep test: And lastly Damian from Queens Park got to 10.4 on the beep test – well done mate!

You’ll all receive a Dangerously Fit pack.

Visit our members site to view the full of results.

2 New Trainers
This month we welcome 2 new trainers to the Dangerously Fit Boot Camp team.

Libby – who has been training at the Rushcutters Bay boot camp for over a year  and Yves who has a background in gym instruction, group  fitness classes and rock climbing have joined the team.

Workshops
This month we ran 2 workshops for Dangerously Fit members, thanks again Chris at the Running Company and dietitian Antonia Manolios for putting on two awesome nights and helping keep our members injury free and eating well.

Easter Holidays
Dangerously Fit will be closed for the public holidays on Friday and Monday but will be running one class on Saturday (Boxing on Bondi Beach), have a sleep in and a well deserved rest.

Easter Friday 2nd April: Closed
Saturday 3rd April: 7am Boxing Bondi Beach
Monday 5th April: Closed
Tuesday 6th April: Training will resume as usual

->Click here for our full timetable<-

Cross Training Workout Of The Month
Here’s a cross training workout for you to follow, it’s a short intense workout awesome for burning a heap of calories in a very short amount of time.

->Click Here To Download Cross Training Workout<-

Visit our members site for more cross training workouts.

A Big Thank You For Referrals
We have without question the best referring clients in Sydney.

Thank you for you support throughout March, we really appreciate you helping us spread the word!

Tarryn Headrick x 2
Gini Harrison
Adrian Harrison
Georgina Dimsdale
Emma Zhang
James Stanford
Adele Te Wani

Thank You!!!!!

Till next time.

Train Hard!

Dan

P.S Stay connected
http://facebook.com/dangerouslyfit

                        

It’s been a great start to the 2010 at Dangerously Fit, all the boot camps are full of energy and many of you are on your way to your fitness goals (I hope).

In December I had a shoulder reconstruction for an old injury which finally gave in, the rotator cuff tore and bicep tendon snapped during a set of chin ups… OUCH!

It was a bit awkward teaching boot camps in a sling but I’m happy to say that I have two arms again and am able-bodied:-).

I have finally caved in and jumped on the twitter and facebook bandwagon, partly because I bought a new iphone… but mostly to stay connected with you.

Here are our accounts, if you’re on either of these two platforms I’d love to hear from you:

http://www.facebook.com/dangerouslyfit

http://twitter.com/dangerouslyfit

Also if you haven’t done so already…. please sign up to our free members site here… http://dangerouslyfit.ning.com.

The results of our February fitness test results are in, not as good as December which is expected after the Xmas break, but some
good results none the less.

I look forward to seeing you improve in the March fitness test.

Later this month we’ll be holding two FREE workshops for all Dangerously Fit past and present clients.

The 1st workshop will be with a running specialist who will be giving a free gait analysis (walk analysis), and tips for avoiding
running injuries such as knee pain, shin splints etc.

The 2nd workshop will be with a dietitian who will be giving a talk on healthy eating, label reading, diet tips and will answer your nutrition questions.

Ill be sending out the details real soon.

Here’s our workout of the month, it’s a bit of a toughie but give it a try and let me know how you go.

Click here… Workout Of The Month

Lastly a big thanks to everyone who referred a friend to our boot camps in the last month or so…

Eimear O’Neill x3
Mark Downie x2
Sarah Chinchen x2
Claire Devine x2
Damien Burke x1
Bronwyn Patterson
Nicole Silver
Lindy Lopez
Emma Anderson
Hayley Chard
Stephanie de Lorenzo
Natasha Borshoff
Melissa Yeo
Juliet Pegler
Jen Manning
Litsa Pehlivanis
Alexis Linton
Robbie Keenahan
Priscilla Heathwood
Charlotte Galbraith
Ben Croft
Anna Shcherbak
Martin Ashton
James Stanford
Chris Chapman
(my apologies if Ive missed anyone).

We don’t do much advertising and would rather reward you for helping us spread the word…

…so if you have a friend or relative you think would like to get fit and into shape, refer them to us and if they sign up we’ll give
you a 50% discount off your next month.

Refer 2 people and your next month is FREE!

Till next time….

Train Hard!

Dan Clay
Dangerously Fit

                        

Great workout this morning, thanks for putting so much effort in!

We’re 10 day’s into the program and everyone’s going awesome, I can already see a change in your fitness levels.

Check out some pics of this mornings Coogee boot camp session…

What better way to start the day!

Hold!

Working hard!

Nothing better after a good workout.

The Circuit…

Station 1. Push ups
Station 2. Dumbbell Squats
Station 3. Barrier jumps
Station 4. Kettlebell high pulls
Station 5. Med-ball crunches
Station 6. Running step ups

The Cardio…

30 seconds hills sprints
30 seconds plank
30 seconds stair sprint
30 seconds alternating lunges
30 seconds mountain climbers
30 seconds push ups
30 seconds depth jumps
30 seconds hills sprints
30 seconds dips
30 seconds burpees

These types of workouts are awesome for burning calories, will burn body fat quickly and tone your muscles – not bad for a 45-minutes session.

Keep up the good work!

Dan Clay
Dangerously Fit

P.S If you would like to book a 2 week trial to any of our Sydney boot camps , click here… www.bootcampsydney.com.au

                        

21 Day Rapid Fat Loss Program

I’ve been getting a lot of e-mails this week asking if we have a quick solution for losing weight and getting into shape…

…while there is no ‘quick fix’ I have put together a new 21-day rapid fat loss program that you might be interested in – if you want fast results.

Most of our Sydney boot camps are pretty much full right now but we do have a few spots still available so I though I’d let you know the 21-day rapid fat loss program starts Monday the 18th January. And the best part is the program is discounted to only $97 for unlimited training to all times and locations and includes a free weight loss nutrition plan designed by one of Sydney leading nutritionists.

The only catch is we’re already pretty full and can only take on 12 new participants. So if you want to get into killer shape quickly then make sure you register for our 21-day rapid fat loss program.

Here’s how you register…

Call us on 1800 791 446 or e-mail enquiry@bootcampsydney.com.au and let us know you would like to join the 21 day rapid fat loss program and we’ll get you fixed up and ready for Monday.

The program will commence Monday the 18th January at our Sydney boot camp locations:

Bondi Beach
CBD – The Domain
Coogee Beach
Maroubra Beach (Commencing 28th January).
Rushcutters Bay
Queens Park

Look forward to seeing you there!

Dan Clay
Dangerously Fit
1800 791 446

Restrictions Apply: Offer cannot be combined with any other offer or promotion nor is it valid on previous sessions or present participants. LIMITED AVAILABILITY.

                        

Write Down Your Goals!

Well its that time of year again when we start making new years resolutions.

If your anything like me you’ll be setting out your goals for 2010 so I thought I’d let you in on the process I use…

Step 1. Figure out your end goal and make it specific!

The first step is to know specifically what you want.

Your brain needs specifics to find a solution, so instead of saying “I want to lose weight”, change it to “I want to lose 10 kilos, tone my muscles and flatten my stomach.”

So what are your goals for 2010?

Grab a pen and paper and start writing them down.

Step 2. Figure out why it’s important to you.

You need to know why you want to reach your goals and why they’re important to you, new resolutions fade quickly and if you don’t have a clear reason ‘why’ you’ll quickly lose interest.

Again the key here is to be specific!

If you just say “I want to lose weight so I feel better”, this won’t keep you motivated for long.

Instead “I want to lose weight so I can fit back into my designer clothes, feel more confident at the beach, get compliments from my friends and feel more attractive” is far more powerful.

Know why you want to reach your goals, most people don’t train to reduce blood pressure or decrease the risk of diabetes… the majority of people want to look better, which is O.K but just know why your goals are important to you.

Step 3. Set yourself a timeframe.

Unless you set yourself an end date your goals have no ending and become pointless.

You’ll put training off to ‘another day’ and start eating clean ‘tomorrow’.

Setting a timeframe adds urgency and makes the goal real, your subconscious mind will begin figuring out ways to make your goals a reality.

Again be specific! Write down the exact date you want to reach you’re goals by.

Step 4. Figure out your plan.

Boot Camp At Bondi Beach December '09'

So you’ve figured out your end goal and set yourself a timeframe, now it’s time to set out a plan.

Write down a plan you’re going to follow and then stick to it, as the old saying goes ‘if you fail to plan you plan to fail.

Whether it’s joining a boot camp, hiring a personal trainer or simply following your own exercise regimen… have a plan.

Also have a plan B in case anything get’s in the way, if you have to stay late at work and miss a workout when and how will you make up for it?

Step 5. Consistently take action!

Everyday you need to take action.

Whether it’s training, eating clean, saying no to a glass of wine… every action you take will either take you one step closer or one step farther away from your end goal.

Step 6. Visualize.

Spend a couple of minutes everyday visualizing.

Visualize yourself having achieved your goal, imagine how it feels now you’ve succeeded.

Imagine how good will it make you feel?

Step 7. Read your goals everyday.

Now you’ve written down your goals it’s time to put them somewhere you’ll see everyday.

It’s easy to forget why you started out, re-reading your goals will keep you focused and remind you why it’s important you stick with the program.

And that’s all there is to it, follow this plan and make ’10’ your best year ever!

Wishing you the best of health.

Dan Clay
Dangerously Fit

P.S If you’re looking to get into shape quickly and have fun along the way then I highly recommend you try out our boot camp commencing January 11th.

Just visit…

http://bootcampsydney.com.au for more info.

                        

We’ve got off to a flying start this Spring with so many of you putting in so much effort at training each morning.

We’ve had some freak weather in Sydney with the dust storms in September and so far October feels more like Autumn than spring, but it still hasn’t deterred you from getting up in the morning and working hard.

And with summer fast approaching the work you put in now will be rewarded when you can go to the beach with confidence knowing you look great.

Anyway there’s been a few things going on at Dangerously Fit this month so without further ado…

Testimonials
Firstly I’d like to say well done to everyone in this video for the results you’ve achieved, it’s very rewarding for us to see so many of you reach your goals.

Secondly I’d like to thank you all for helping us spread the word about Dangerously Fit, we appreciate your support in helping us grow the business.

Also if Ive missed anyone and you’d like to be in our next video we’d love to hear from you.

Rushcutters Bay Evening Classes
Now daylight savings is here we’ve put on two new evening classes at Rushcutters Bay at 6.30pm – 7.15pm on Tuesday and Thursday.

Both these classes are included within the boot camp package.

Click here for more info on our Sydney boot camp.

Running Group
The Saturday morning running class is now included in the  boot camp program.

If you’re currently a boot camp member feel free to pop down, otherwise it’s $80 = 4 weeks.

Click here for more info… Running Group Eastern Suburbs

Fitness Tests

Last month we had some great results again in the fitness tests.

James from the Bondi boot camp came out on top again with the bleep test (14.9), we’re looking to see someone challenge him this month for the top spot.

Joe also from the Bondi boot camp did the most push ups in 60 seconds (70 reps), great effort!

Alex (again from the Bondi  boot camp) held the plank for the longest time with a hold of 3 min 17 seconds.

With the fitness tests are on again this week and we’re looking to see some of the other boot camps challenge the Bondi camp for the top spots.

For the rest of the fitness results visit our members site.

Boot Camp Referral Program
Just to remind you of our boot camp referral program, if you refer a friend and they sign up we’ll give you a 50% discount off your next month.

Wishing you the best of health.

Dan Clay
Dangerously Fit

                        

I injured my rotator cuff (shoulder) years ago in an accident and it flared up again over the summer while I was hitting the weights pretty hard.

I managed to maintain my strength while I was away on vacation with some basic bodyweight exercises and working round the injury, but I’ve been itching to get back into some proper training again.

As soon as I got back from my hols I had some remedial massage work done, the guy that fixes me up is excellent but could work for at an interrogation camp. He doesn’t mess around when it comes to giving a thorough massage.

Having someone stick their fingers underneath your shoulder blade into muscles and ligaments that have never been touched before isn’t my idea of fun, but 2 weeks later it’s feeling much better.

I felt surprisingly strong for my first day back and could have done much more , but stopped myself from doing too much too soon. Ill have to build up the volume and intensity gradually over the coming months.

I love training outside down at Bondi Beach, the weathers beginning to warm up and I’m looking forward to daylight savings so we can train later in the afternoon.

Here’s the workout;

5-minute dynamic warm up with shoulder exercises (for injury).

Chin ups 3 sets of 10 reps
Kettlebell clean and press 3 sets of 10

Chin ups (reverse grip) 3 sets of 10 reps
Kettlebell snatch 3 sets of 10

5 minute cool down and stretch.

It’s amazing how good you can feel after one good workout – I can’ wait to get back into full swing again.

Train Hard!

Dan Clay
Dangerously Fit
Boot Camp and Personal Training

                        

The gym at my hotel was pretty basic but as always on holiday I took a set of Olympic rings with me for some outdoor training. On my first attempt I hooked the rings over the only tree I could see that had branches (most of the trees around were palm trees), within 2 mins I had to move to another site coz I was getting attacked by giant green tree ants. After walking around for a while looking for another tree I found a kids playground which became my gym for the rest of my time in port Douglas.

I then flew to Darwin for next leg of my trip where men are men and so are the women. Unlike port Douglas I decided to stay in a backpackers and although noisy was lots of fun as I got to meet more people. I love Darwin – there’s always something to do, the place is buzzing 7 days a week and the town is very new and happening. The markets are great and the sunsets are the best I’ve seen anywhere in the world and literally draw in thousands on people.

I was also lucky to be there for the beer can regatta which only takes pace once a year, this involves drinking as much beer as possible throughout the day then racing boats made from beer cans and round a buoy about 100 metres out. Luckily everyone made it back without drowning – they sure love a drink in the Northern Territory.

After spending 5 days in Darwin I booked a 3 day camping trip to Kakadu National Park which turned out to be the highlight of the trip. Our tour guide was a great laugh and had me in stitches the whole trip, he’s a combination of Steve Irwin, Rodney rude and Crocodile Dundee.

Kakadu is an amazing place and far exceeded my expectations, everyday we were swimming in waterfalls looking at incredible scenery and viewing aboriginal artwork – some up to 50 thousand years old. You couldn’t go swimming in many places as many of the billabongs and creeks are infested with big crocs, but there are plenty of places that are safe.

During the trip we saw just heaps of wildlife including snakes, lizards, buffalo, dingo, saltwater crocs, freshwater crocs, sea eagles, kites, huge 7 meter termite mounds, rock wallaby’s and jabiru’s. We also saw jumping crocodiles in Adelaide river which is the only place in the world you can see a tour like this in the wild.

I booked a tour barramundi fishing and caught my first barra, we were swimming lures past the noses of 5 metre crocs but it wasn’t really the best time for barra fishing as it’s the ‘cold season’ (33 degrees is cold for the Territorians) but we still was caught around a dozen fish up to 75cm in length. We were eating barramundi for days and got so sick of it I gave the rest away to people in the hostel.

I got a ride to Litchfield National Park with two Irish backpackers I was staying with, like Kakadu the gorges and waterfalls are amazing and we spent the day swimming in different waterholes and looking at the incredible scenery.

Unlike Port Douglas I couldn’t train outdoors, it was just too hot for me. I found a good gym 5 minutes from where I was staying and managed to get a workout in everyday I wasn’t on a tour.

Well I can honestly say that it’s great to be back, one of the best things about going away on a long trip is coming back feeling totally relaxed and refreshed. I’m fortunate enough to have job I love and what better place to do it than Sydney’s parks and beaches.

Ill personally be hitting the training hard through August, although I managed to train 3-4 times per week while I was away Ive eaten out too much and will get back into good shape before it begins to warm up in September.

Training in the gym in Darwin was a nice change but I’ve missed training outdoors with kettlebells and sandbags, as much as I love the warmer climate it’s a lot easier training in colder conditions.

All through this week we’ll again be having fitness test’s at our Sydney boot camps, if you’ve been here through July be sure to come to these sessions so you know how much your fitness has improved. If your still thinking about getting started now’s a good time to before the September rush.

I look forward to training you again this week – see you soon.

Train Hard!

Dan Clay
Dangerously Fit