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

                        

To Join Our 16 Week City To Surf Running Program Please Contact Us Today – Numbers Are Strictly Limited!!!

City to surf is fast approaching so it’s time to set yourself a goal and begin training towards it.

Whether it’s your first attempt or you’re a seasoned competitor, having a goal is paramount to achieving the fastest time because you need a goal to strive for.

Dangerously Fit are offering a full 16 week running class that will give you all the tools you need to reach your full potential.

The program includes fartlek, resistance, long distance, hills and sprint training – everything you need to complete the 14km run on August-8 in the fastest time possible.

The classes will be held at Centennial Park on Saturday’s mornings at 8.30am – the price is $320 for the 16-week course ($80 billed per month).

We have limited spots available for this running group – so contact us today to ensure your spot. E-mail dan@bootcampsydney.com.au or call 02 8006 2417.

Wishing you the best of health.

Dan Clay
Dangerously Fit
Sydney

                        

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

                        

This mornings workout…

Fitness Test
Maximum push ups in 60 seconds
Maximum plank hold
1000 metre run

Partner workout
Partner up with someone of a similar fitness level, 2 exercises per station, 1 partner performs one exercise and the other partner performs the second exercise. At the end of the 60 seconds compare rep count and change exercises – try to perform more reps than your partner.

Station 1. Push ups and squats
Station 2. Squat thrusts and barrier jump
Station 3. Dips and step ups
Station 4. Burpees and Mountain climbers
Station 5. Sit ups and lunges

Enjoy

Dan Clay
Dangerously Fit Boot Camp Sydney
Boot Camp Centennial Park

                        

1. Cost effective – very little equipment is needed
2. Large variety of exercises
3. Competition between partners provides better fitness results
4. Accountability and social support
5. Its more fun!

We often use buddy training in our boot camps and find that it works particularly well. The competitive side in people comes out they push themselves to the limit which in turn yields better results – faster.

The Buddy Training Workout – Tabata Style

This total body workout will consist of bodyweight exercises. Each station you will alternate between 20 seconds of work followed by 10 seconds of rest. Repeat this 30 second set another 8 times for a total of 4 minutes followed by a 1 minute rest before moving on the next station.

Exercise 1 Med-ball squat and pass

Exercise 2 Buddy Push up and Row

Exercise 3 Plank and reach (tapping opposite hands across)

Exercise 4 Buddy resisted reverse lunges

Now go find yourself a buddy to train with – or join one of our Sydney boot camps and get training.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney

                        

Here is this weeks Boot camp workout of the week…

Partner Workouts
Split camps into pairs, depending on size of group set out a 6-10 station circuit. Spend 60 seconds on each station, 15 seconds rest between exercises.
1. Partner Med-ball Push ups
2. Partner Med-ball Sit ups
3. Partner Squat and Med-ball Pass
4. Partner Sandbag Pass
5. Partner Kettlebell Sprints
6. Plank
7. Kettlebell Swings
8. Partner Russian Twists

10 minutes of hill sprints

Running Drill
1. Sprint to 1st cone
2. Side shuffle to 2nd cone
3. Side shuffle other side to 3rd cone
4. Back peddle to 4th cone
5. Sprint back

Till next week.

Enjoy

Dan Clay
Personal Trainer Sydney
Boot Camp Sydney