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

                        

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.

                        

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

                        

Check out the article here…

You’re lying face down in the grass and someone is screaming at you to push that final press up.

You sweat, the muscles hurt and you may be thinking, “Sod this, why not go back home and crawl into bed?”

There are many answers to that of course. Working out gives you a chance to escape the kids for half an hour, regain the vigor of your loss youth or (and this seems very popular) the chance to “look good naked”.

Then there is your health. Being sick – long-term sick I mean – is an exhausting, unpleasant and miserable experience. That is obvious. It can destroy much of the joy in your life. Just getting about day-to-day when you have on-going heart problems or when you are dealing with cancer – think about what that would be like.

The health benefits of regular exercise (and the word “regular” is important here) have been known for a long time. Here is a list of the major ones:

And while this may be familiar to some of you, it’s also worth pointing out that regular exercise boosts self-confidence and helps prevent depression.

Obviously go and see your doctor if you’re concerned about any aspect of your health. If you have undiagnosed diabetes or serious depression then attempting 10 chin-ups is not going to help you. You need medical care.

But I do think that if a drug company could invent one drug that had all the health benefits listed above – it would have made billions.

Well we are saying there is a “drug” that can do all that. And unlike sticking a fistful of tablets down your throat in the morning, getting out and doing some training is a lot more fun – at least the way we do it!

Here’s a quick video of one of our Sydney boot camp workouts, check it out…

Wishing you the best of health

Emiliano
Boot Camp Instructor
Dangerously Fit Boot Camp

P.S Visit Boot Camp Sydney for more info.

                        

The class will be held Monday, Wednesday and Friday lunchtime from 1.10pm to 1.50pm. Monday and Wednesday will be cross training, Friday will be a boxing class.

The workouts are designed for weight loss, functional strength and fitness.

Because this is the first CBD boot camp we have a special offer for a limited number of people.

We are offering a FREE unlimited membership for 1 month to any of our boot camp locations to the first 10 people who refer a friend to our new Sydney CBD boot camp.

If you have a friend or work buddy you think would like to get into great shape let them know about our CBD boot camp, and if they sign up you get a free 1 month membership worth $179.

Just think if you refer 3-4 friends to the Sydney CBD boot camp you will get 3-4 months of unlimited training absolutely free, and at $179 per month that adds up to quite a few $$$.

But…

We can only offer this deal to the first 10 people because we are limited by the Royal Botanical Gardens to how many people we are allowed to train in a group at once.

If this sounds like something you and your work buddy’s might be interested in shoot me an email at dan@bootcampsydney.com.au or call 02 8006 2417 for more info.

Cheers,

Dan
Owner/Head Trainer
Dangerously Fit Boot Camp CBD
Domain, CBD, Sydney

                        

Recently we’ve incorporated boxing workouts into our Sydney boot camps and they’ve been a massive hit with everyone in the program.

Boxing is great for cardio fitness, self-defense, weight loss and will help tone the muscles in your upper body.

Studies show that a boxing workout uses both energy systems with 60% coming from the anaerobic system and 40% from the aerobic system.

So you can see why professional boxers are so fit, but you don’t need to be Muhammad Ali to enjoy the benefits of boxing.

Sure, if you want to take up boxing as a competitive sport I would definitely recommend you see a professional boxing coach for 1-1 training.

But if you just want to get fit, lose weight and blow off some steam then boxing fitness is safe and lots of fun.

Most boxing fitness classes will combine regular boxing drills with bodyweight strength exercises and running to enhance your strength, stamina and overall fitness.

Also, during a boxing fitness workout your heart rate can elevate up to 80-90% of it’s maximum which will raise your metabolism and put your body into fat burning mode.

Boxing training will bring about a huge number of positive results, so if your bored of plodding away on a treadmill and fancy a change, feel free to contact me for a free trial session at… dan@bootcampsydney.com

We currently have boxing classes at Rushcutters Bay, Bondi Beach, Centennial Park (Queens Park) and will soon have classes in the CBD (Domain) and Coogee Beach.

Train Hard!

Dan Clay
Dangerously Fit

                        

There simple…

…but effective!

Top 2 Fitness Tips

Perform Total Body workouts
You can do these using a 5 station circuit, we often use these types of circuits at our Sydney boot camps.

This way you get to work the upper body, lower body and core all in one circuit. The way we program the circuits is an upper body pull (i.e. row, chin up), lower body push (i.e. squat/lunge)
upper body push (i.e. press ups, shoulder press), core movement (i.e. plank, rusina twist), lower body pull (kettlebell swings, deadlifts).

Perform each exercise for between 50-60 seconds and have a 10-15 second rest between each station.

High Intensity Carido
Interval training (HIIT)has been scientifically proven to burn nine time more fat than regular steady state cardio and keeps the metabolism elevated for up to 48 hours after your workout.

Perform interval training after strength training or on non-strength training days at least 3 x per week.

Depending on your fitness level alternate between 10-20 seconds of maximal effort, followed by 10-20 seconds of rest. Repeat these intervals for 10 times with a 90 second rest, then perform a 2nd set. The type of cardio can vary but at our Sydney boot camps we like to use bodyweight exercises i.e. burpees, mountain climbers etc or good old fashioned sprinting and hill training.

Top 2 Diet Tips

Eat at regular intervals
You should look to eat your first meal as soon as you wake in the morning and then every 2-4 hours after to starve fat and feed the muscle. By suppyling your body with regular fuel you will keep your metabolism high and will stop your body from going in to fat storage mode.

Think fiber first
When consuming carbs Eat as many green veggies as you like to keep your belly full between meals. For optimum fat burning try to cut out starchy carbs such as bread, rice and pasta, the only time you can break this rule is immediately after your workout.

Use these 4 health and fitness tips and you can’t go wrong!

Train Hard!

Dan Clay
Dangerously Fit

                        

It doesn’t matter how hard you train – you CANNOT out train a poor diet and I believe diet is about 80% of weight loss.

The following nutrition guidelines have produced some life-changing results for our personal training and boot camp clients all over Sydney.

If you follow our nutrition plan and exercise program CAREFULLY you can expect to lose 1kg per week.

Nutrition Tip 1. Eat at regular intervals

Your first meal of the day should be right after you wake up in the morning and then every 2-4 hours thereafter for a total of 6 small meals per day. This is the foundation of any weight loss program as it feeds the muscle with the nutrients it needs and prevents the body from going into starvation mode which will slow down your metabolism and fat burning.

You should try to consume 3 staple meals per day – breakfast, lunch and dinner, and 3 snacks (mid-morning, mid-afternoon and before bed).

Nutrition Tip 2. Eat carbs that are high in fiber

Remember to focus on the quality of the carbohydrate first, then on the quantity. All carbs (except dairy) should contain at least 3 grams of fiber per serving with less than 10 grams of sugar per serving.

Use the following 5 step carbohydrate reduction process to begin eliminating bad carbs…

Step1. Replace all white carbs with whole grains and all refined sugars with natural sugars i.e. fruit and honey. This will keep your blood sugar levels stable which is key to maintaining high energy levels and burning fat.

Step2. Limit all 100% whole grain starch and natural sugar consumption
to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step3. Replace all starches and sugars with fruit and veg. Fruit and veg are the most nutrient dense carbs and are loaded with all types of nutrients, antioxidants, minerals, fiber and other photochemical’s making them an essential component of any sensible eating plan.

Step4. Decrease the amount of fruit and increase the amount of veggies (except corn, peas, carrots and potato) to limit the amount of natural sugar (fructose) that will prevent your body from maximally using stored body fat for fuel. Eat plenty of dark green veggies like green beans, spinach, broccoli, asparagus, dark leafy lettuce etc.

These types of veggies are the most figure friendly foods and you can consume as much of these as you like.

Step5. Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

Nutrition Tip 3. Take the right supplements

Not all supplements are equal and like everything you get what you pay for. The best type of multivitamin supplements are whole food based – meaning they originate from real food and not coal or tar as many synthetic vitamins do. These types of supplements are little more expensive but are definitely worth it.

The right type of multivitamin will ensure your body functions optimally even if you fail to eat 8-12 servings of fruit and veg a day.

You should also be taking a high quality essential fatty acid or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Well, those are my 3 nutrition tips you can instantly begin implementing. Keep your diet simple and clean and you’ll look your best in no time.

Let me know how you go.

Dan Clay
Dangerously fit