(2041,2,'2015-03-11 21:26:24','2015-03-11 21:26:24','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<strong>So how then do you know if what you’re consuming is well balanced?</strong>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>POOP CHART</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignnone  wp-image-2037\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"233\" height=\"304\" /></a>\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.</blockquote>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\n\r\n&nbsp;\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:26:24','2015-03-11 21:26:24','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2043,2,'2015-03-11 21:28:59','2015-03-11 21:28:59','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<strong>So how then do you know if what you’re consuming is well balanced?</strong>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:28:59','2015-03-11 21:28:59','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2044,2,'2015-03-11 21:34:24','2015-03-11 21:34:24','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:34:24','2015-03-11 21:34:24','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2045,2,'2015-03-15 21:45:21','2015-03-15 21:45:21','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4, it may be your food choices could be improved. Of course your GP or Naturopath would be a god place to start.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy, but perhaps additional fibre cold be considered.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-15 21:45:21','2015-03-15 21:45:21','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2046,2,'2015-03-15 21:48:24','2015-03-15 21:48:24','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have I got control of my ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4 (see below), it may be your food choices could be improved. Of course your GP or Naturopath would be a good place to start.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy, but perhaps additional fibre cold be considered.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-15 21:48:24','2015-03-15 21:48:24','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2047,2,'2015-03-15 21:50:18','2015-03-15 21:50:18','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have I got control of my ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4 (see below), it may be your food choices could be improved. Of course your GP or Naturopath would be a good place to start.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy, but perhaps additional fibre cold be considered.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – essentially depleted of  minerals. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-15 21:50:18','2015-03-15 21:50:18','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2048,2,'2015-03-16 21:53:46','2015-03-16 21:53:46','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nMy February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote>\r\n<p style=\"text-align: center;\"><span style=\"color: #008080;\"> <strong>\"To do this, I will need to reach \"Fat Adaptation first\"</strong></span></p>\r\n<p style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>Being - my brain instructing my metabolism to draw energy from stored fat - not available sugar.</strong></span></p>\r\n</blockquote>\r\nI proved by consuming real foods in everyday living, with a good portion of real satiating fats, while spending most of my training at an aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>intensity (no harder), I could fuel hard exercise over 3-5 hours.  And I\'m talking above threshold hard race pace.\r\n\r\nMy collective health was also assessed - the training period - taper period - racing - and importantly, post race.   I assessed my daily energy, wellness, temperament, appetite, sleep, and stress balance.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Now, 2015, 3 years later,  fat adaptation science has been proven in feature documentary - Cereal Killers.  (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar - usually the sponsors drink.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\n\r\n&nbsp;\r\n\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now I strongly believe sugar, more so the 50% that is fructose, is the primary cause of unnecessary weight gain, while leading towards self sabotaging illness.   Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\nAny way blah blah blah...........\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all training is be spent in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong></span> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies - complex carbs)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all are listed on my website – gotta watch out for the hidden ones)\r\n- Food volume is dictated by satisfaction – if I’m hungry I eat! (real foods) – if I really feel like I need a sugar hit, I’ll use fruit (which of course comes with fructose – but also with fibre - which is great for our health).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- <span style=\"color: #008080;\"><strong>My starting weight 81kg – I am 6’1”</strong></span>\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) fuelling with only water.\r\n- I was 77kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I certainly wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race of this magnitude.\r\n\r\n- I raced the marathon a week later and finished in 2.48.  Again, I did not go close to hitting the wall or require sugar along the way.\r\n- Steven’s weight some 8 weeks later is now 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website.\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted” - <span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"HAWAII FUELLING\" href=\"http://balancehealthprograms.com.au/hawaii-2014/\"><strong>9-10HOUR RACING</strong> </a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\n\r\nIn short - consistent real food options (30-40% real fat) and aerobic based training changed our metabolism.  We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nConsequently we can go long &amp; hard, while maintaing our health &amp; wellness.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','publish','closed','closed','','pampys-post-13-15-sugarless-marathon-experiment','','','2015-03-23 03:10:41','2015-03-23 03:10:41','',0,'http://balancehealthprograms.com.au/?p=2048',0,'post','',0),(2049,2,'2015-03-16 21:53:46','2015-03-16 21:53:46','SUGARLESS ENDURANCE FUELLING\r\n\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - completely free of sports products.\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and, aerobic based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\nDamn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s noce to know my claims are now completely supported with science.\r\n\r\n&nbsp;\r\n\r\nPAMPY\'S POST Feb 2012\r\n\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my race pace – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I need sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks, it is probably clear by now that I strongly believe that sugar, more so fructose, is the primary cause of unnecessary weight gain leading towards obesity, leading towards illness, and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid “hitting the wall” I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical sugar – so a fast hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered and after 10 years of replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 75% of our population are living at a body weight excess of what nature intended. 65% are clinically overweight, 35% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\nFor years, like many in my field, I have strongly advocated to balance your weight – and avoid illness, simply exercise more and eat less. Sounds pretty simple and plausible – basic laws of thermodynamics – right? For example, simply consume 2500 calories of whatever – burn 3000, and bingo, 500 calories in the black which transfers to around 70grams of fat loss. Do this for 10 days and you will have lost 0.7kg in fat. Do this for 2 months and you should have lost 4kgs of fat – you beauty. Now simply consume and burn exactly 2500 calories every day and you should be sweet forever.\r\nSo it would seem a calorie is a calorie and it is as simple as that - whether they come from chocolate cake or broccoli. It’s simple, do your maths and you should be on top of things. Furthermore, there was, and still is a belief, if you can’t comply with this simple dogma, you are weak, sloth-like, lazy, and/or struggle with simple math!\r\nMmmmmmmmmmmmm, OK there’s gotta be something wrong here. You can’t tell me that 75% of Australians are weak, lazy and stupid!!!!\r\nSure, we don’t move as much as we used to, yep, we’re probably more stressed, we probably lost an hour of sleep from yesteryear, but c’mon and difference in 66% of the population gaining weight – there has to more to it than – don’t eat fat and punch out boot camp.\r\nSpending 25 years in the fitness and nutrition game, you tend to pick up on trends. I reckon I’ve prescribed monitored and assessed exercise and nutrition for over 10,000 clients. What I recommended 20 years ago has completely changed from what I recommend and believe now. Why the change? After assessing my personal statistics and from lengthy time studying scientifically supported proof.\r\nFor management and balance of our health leading to our subsequent weight and shape - I strongly disagree with the dogma “calories in versus calories out” is the answer. To simply say – “exercise more and eat less” is complete rubbish! All calories are NOT created equal!!!\r\n<strong>Enter: My 8 week experiment – 8 weeks to reach Fat-Adaptation</strong>\r\n\r\nHere are the rules:\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (my complete diet is listed on my website – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid ALL refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning I want to win) a ½ Ironman triathlon fuelled only by water – the event will take me 4.30hrs. I\'ll also run a marathon the week after - my goal will be to finish in just under 2.50.\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\nFair enough – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise formula I am following. He will not do the triathlon thing.\r\nRESULTS\r\nI finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\nI was 75kg and healthy on race morning\r\nI never felt like “hitting the wall” and I wasn’t hungry after the race.\r\nUsually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\nSteven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\nWould I recommend others tackle events sugar-free. NOT until you’re “fat adapted”\r\nSo why did this happen?\r\nIn short - consistent real food options changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains.\r\nPut it this way, if you, or someone you know, wishes to reach the shape nature intended, it’s all about food choices – and only food choices. If you think you can beat our innate bio-chemical hormonal balance with willpower – you will lose…..\r\nBP','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 21:53:46','2015-03-16 21:53:46','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2050,2,'2015-03-16 21:56:11','2015-03-16 21:56:11','SUGARLESS ENDURANCE FUELLING\r\n\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - completely free of sports products.\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and, aerobic based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\nDamn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s noce to know my claims are now completely supported with science.\r\n\r\n&nbsp;\r\n\r\nPAMPY\'S POST Feb 2012\r\n\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my race pace – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I need sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks, it is probably clear by now that I strongly believe that sugar, more so fructose, is the primary cause of unnecessary weight gain leading towards obesity, leading towards illness, and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid “hitting the wall” I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical sugar – so a fast hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered and after 10 years of replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 75% of our population are living at a body weight excess of what nature intended. 65% are clinically overweight, 35% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\nFor years, like many in my field, I have strongly advocated to balance your weight – and avoid illness, simply exercise more and eat less. Sounds pretty simple and plausible – basic laws of thermodynamics – right? For example, simply consume 2500 calories of whatever – burn 3000, and bingo, 500 calories in the black which transfers to around 70grams of fat loss. Do this for 10 days and you will have lost 0.7kg in fat. Do this for 2 months and you should have lost 4kgs of fat – you beauty. Now simply consume and burn exactly 2500 calories every day and you should be sweet forever.\r\nSo it would seem a calorie is a calorie and it is as simple as that - whether they come from chocolate cake or broccoli. It’s simple, do your maths and you should be on top of things. Furthermore, there was, and still is a belief, if you can’t comply with this simple dogma, you are weak, sloth-like, lazy, and/or struggle with simple math!\r\nMmmmmmmmmmmmm, OK there’s gotta be something wrong here. You can’t tell me that 75% of Australians are weak, lazy and stupid!!!!\r\nSure, we don’t move as much as we used to, yep, we’re probably more stressed, we probably lost an hour of sleep from yesteryear, but c’mon and difference in 66% of the population gaining weight – there has to more to it than – don’t eat fat and punch out boot camp.\r\nSpending 25 years in the fitness and nutrition game, you tend to pick up on trends. I reckon I’ve prescribed monitored and assessed exercise and nutrition for over 10,000 clients. What I recommended 20 years ago has completely changed from what I recommend and believe now. Why the change? After assessing my personal statistics and from lengthy time studying scientifically supported proof.\r\nFor management and balance of our health leading to our subsequent weight and shape - I strongly disagree with the dogma “calories in versus calories out” is the answer. To simply say – “exercise more and eat less” is complete rubbish! All calories are NOT created equal!!!\r\n<strong>Enter: My 8 week experiment – 8 weeks to reach Fat-Adaptation</strong>\r\n\r\nHere are the rules:\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (my complete diet is listed on my website – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid ALL refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning I want to win) a ½ Ironman triathlon fuelled only by water – the event will take me 4.30hrs. I\'ll also run a marathon the week after - my goal will be to finish in just under 2.50.\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\nFair enough – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise formula I am following. He will not do the triathlon thing.\r\nRESULTS\r\nI finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\nI was 75kg and healthy on race morning\r\nI never felt like “hitting the wall” and I wasn’t hungry after the race.\r\nUsually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\nSteven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\nWould I recommend others tackle events sugar-free. NOT until you’re “fat adapted”\r\nSo why did this happen?\r\nIn short - consistent real food options changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains.\r\nPut it this way, if you, or someone you know, wishes to reach the shape nature intended, it’s all about food choices – and only food choices. If you think you can beat our innate bio-chemical hormonal balance with willpower – you will lose…..\r\nBP\r\n\r\n<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" frameborder=\"0\" allowfullscreen></iframe></div> ','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 21:56:11','2015-03-16 21:56:11','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2051,2,'2015-03-23 03:09:32','2015-03-23 03:09:32','<h3></h3>\n<h3></h3>\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\nMy February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\n<blockquote><span style=\"color: #008080;\"> <strong>\"To do this, I will need to reach \"Fat Adaptation first\"</strong></span>\n\nMy Brain instruct</blockquote>\nI proved by consuming real foods in everyday living, with a good portion of real satiating fats, while spending most of my training at an aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>intensity (no harder), I could fuel hard exercise over 3-5 hours.  And I\'m talking above threshold hard race pace.\n\nMy collective health was also assessed - the training period - taper period - racing - and importantly, post race.   I assessed my daily energy, wellness, temperament, appetite, sleep, and stress balance.\n\n&nbsp;\n<blockquote><strong><span style=\"color: #008080;\">Now, 2015, 3 years later,  fat adaptation science has been proven in feature documentary - Cereal Killers.  (see video below)</span>\n</strong></blockquote>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar - usually the sponsors drink.\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\n\n&nbsp;\n\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now I strongly believe sugar, more so the 50% that is fructose, is the primary cause of unnecessary weight gain, while leading towards self sabotaging illness.   Australia is now 3rd in the world for obesity per head.\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\n\nAny way blah blah blah...........\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\n<strong>Here are the rules:</strong>\n- I’m only allowed to exercise 5 hours a week – all training is be spent in my AZ (Aerobic Zone – my most perfect fat burning zone)\n- I will only consume real foods (<span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong></span> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies - complex carbs)\n- I will completely avoid <strong>ALL</strong> refined sugars (again all are listed on my website – gotta watch out for the hidden ones)\n- Food volume is dictated by satisfaction – if I’m hungry I eat! (real foods) – if I really feel like I need a sugar hit, I’ll use fruit (which of course comes with fructose – but also with fibre - which is great for our health).\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\n\n&nbsp;\n\n- <span style=\"color: #008080;\"><strong>My starting weight 81kg – I am 6’1”</strong></span>\n\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\nSteve will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) fuelling with only water.\n- I was 77kg and healthy on race morning\n- I never felt like “hitting the wall” and I certainly wasn’t hungry after the race.\n- Usually I am hungry for 3 days after a race of this magnitude.\n\n- I raced the marathon a week later and finished in 2.48.  Again, I did not go close to hitting the wall or require sugar along the way.\n- Steven’s weight some 8 weeks later is now 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website.\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted” - <span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"HAWAII FUELLING\" href=\"http://balancehealthprograms.com.au/hawaii-2014/\"><strong>9-10HOUR RACING</strong> </a></span>\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\n\nIn short - consistent real food options (30-40% real fat) and aerobic based training changed our metabolism.  We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\n\nConsequently we can go long &amp; hard, while maintaing our health &amp; wellness.\n\nBP\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-autosave-v1','','','2015-03-23 03:09:32','2015-03-23 03:09:32','',2048,'http://balancehealthprograms.com.au/2048-autosave-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (2054,2,'2015-03-16 22:20:36','2015-03-16 22:20:36','<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h3>\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n\r\n&nbsp;\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\n\r\n&nbsp;\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.</h4>\r\n<h4>- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”</h4>\r\n&nbsp;\r\n\r\n<strong>So why did this happen?</strong>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"443\" height=\"249\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 22:20:36','2015-03-16 22:20:36','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2052,2,'2015-03-16 22:00:50','2015-03-16 22:00:50','<h3><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h3>\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - completely free of sports products.\r\n\r\n&nbsp;\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and, aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s noce to know my claims are now completely supported with science.</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\n\r\n&nbsp;\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my race pace – which – is certainly harder than easy conversational effort.\r\n\r\n&nbsp;\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I need sugar.\r\n\r\n&nbsp;\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\n\r\n&nbsp;\r\nIf you’ve read my Top 10 articles over the past 20 weeks, it is probably clear by now that I strongly believe that sugar, more so fructose, is the primary cause of unnecessary weight gain leading towards obesity, leading towards illness, and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\n\r\n&nbsp;\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid “hitting the wall” I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical sugar – so a fast hit of sugar made sense.\r\n\r\n&nbsp;\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered and after 10 years of replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\n\r\n&nbsp;\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 75% of our population are living at a body weight excess of what nature intended. 65% are clinically overweight, 35% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\n\r\n&nbsp;\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\nFor years, like many in my field, I have strongly advocated to balance your weight – and avoid illness, simply exercise more and eat less. Sounds pretty simple and plausible – basic laws of thermodynamics – right? For example, simply consume 2500 calories of whatever – burn 3000, and bingo, 500 calories in the black which transfers to around 70grams of fat loss. Do this for 10 days and you will have lost 0.7kg in fat. Do this for 2 months and you should have lost 4kgs of fat – you beauty. Now simply consume and burn exactly 2500 calories every day and you should be sweet forever.\r\nSo it would seem a calorie is a calorie and it is as simple as that - whether they come from chocolate cake or broccoli. It’s simple, do your maths and you should be on top of things. Furthermore, there was, and still is a belief, if you can’t comply with this simple dogma, you are weak, sloth-like, lazy, and/or struggle with simple math!\r\nMmmmmmmmmmmmm, OK there’s gotta be something wrong here. You can’t tell me that 75% of Australians are weak, lazy and stupid!!!!\r\n\r\n&nbsp;\r\nSure, we don’t move as much as we used to, yep, we’re probably more stressed, we probably lost an hour of sleep from yesteryear, but c’mon and difference in 66% of the population gaining weight – there has to more to it than – don’t eat fat and punch out boot camp.\r\nSpending 25 years in the fitness and nutrition game, you tend to pick up on trends. I reckon I’ve prescribed monitored and assessed exercise and nutrition for over 10,000 clients. What I recommended 20 years ago has completely changed from what I recommend and believe now. Why the change? After assessing my personal statistics and from lengthy time studying scientifically supported proof.\r\nFor management and balance of our health leading to our subsequent weight and shape - I strongly disagree with the dogma “calories in versus calories out” is the answer. To simply say – “exercise more and eat less” is complete rubbish! All calories are NOT created equal!!!\r\n\r\n&nbsp;\r\n<h3>\r\n<span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach Fat-Adaptation</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (my complete diet is listed on my website – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid ALL refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning I want to win) a ½ Ironman triathlon fuelled only by water – the event will take me 4.30hrs. I\'ll also run a marathon the week after - my goal will be to finish in just under 2.50.\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\nFair enough – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise formula I am following. He will not do the triathlon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<strong>So why did this happen?</strong>\r\nIn short - consistent real food options changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains.\r\nPut it this way, if you, or someone you know, wishes to reach the shape nature intended, it’s all about food choices – and only food choices. If you think you can beat our innate bio-chemical hormonal balance with willpower – you will lose…..\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"443\" height=\"249\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 22:00:50','2015-03-16 22:00:50','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2053,2,'2015-03-16 22:03:52','2015-03-16 22:03:52','','fgggxx','','inherit','closed','closed','','fgggxx','','','2015-03-16 22:03:52','2015-03-16 22:03:52','',2048,'http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg',0,'attachment','image/jpeg',0),(2055,2,'2015-03-16 22:22:21','2015-03-16 22:22:21','<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h3>\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n\r\n&nbsp;\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n\r\n&nbsp;\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"443\" height=\"249\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 22:22:21','2015-03-16 22:22:21','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2056,2,'2015-03-16 22:23:32','2015-03-16 22:23:32','<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h3>\r\nBelow is my February 2012 experiement where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n\r\n&nbsp;\r\n\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 4 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-16 22:23:32','2015-03-16 22:23:32','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2058,2,'2015-03-22 23:29:10','2015-03-22 23:29:10','<h1>Coaching To Run: For Enjoyment, To Race, For Life</h1>\r\n<h3><img class=\"alignleft size-full wp-image-1081\" alt=\"bradportrait\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bradportrait1.png\" width=\"200\" height=\"210\" /></h3>\r\n<h3></h3>\r\n<h4>Brad Pamp – 23yrs Coaching</h4>\r\n<span>“Every morning in Africa, a gazelle wakes up. It </span>\r\n\r\n<span>knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span>\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Home','','inherit','closed','closed','','203-revision-v1','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',203,'http://balancehealthprograms.com.au/203-revision-v1/',0,'revision','',0),(2059,2,'2015-03-22 23:33:36','2015-03-22 23:33:36','<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h3>\r\nBelow is my February 2012 experiment where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote> <strong>\"Of course, you MUST reach Fat Adaptation first\"</strong></blockquote>\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-22 23:33:36','2015-03-22 23:33:36','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2060,2,'2015-03-22 23:34:44','2015-03-22 23:34:44','<h3></h3>\r\n<h3></h3>\r\n<span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span>\r\n\r\nBelow is my February 2012 experiment where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote> <strong>\"Of course, you MUST reach Fat Adaptation first\"</strong></blockquote>\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-22 23:34:44','2015-03-22 23:34:44','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2061,2,'2015-03-22 23:35:33','2015-03-22 23:35:33','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nBelow is my February 2012 experiment where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote> <strong>\"Of course, you MUST reach Fat Adaptation first\"</strong></blockquote>\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)\r\n</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-22 23:35:33','2015-03-22 23:35:33','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2062,2,'2015-03-22 23:36:36','2015-03-22 23:36:36','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nBelow is my February 2012 experiment where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote><span style=\"color: #008080;\"> <strong>\"Of course, you MUST reach Fat Adaptation first\"</strong></span></blockquote>\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-4 1/2 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Damn! now they\'ve made a movie about some other cat doing the same thing.  Well, it\'s nice to know my claims are now completely supported with science. (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\nCan I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-22 23:36:36','2015-03-22 23:36:36','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2063,2,'2015-03-23 02:41:55','2015-03-23 02:41:55','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nBelow is my February 2012 experiment where I proved you can successfully race hard over the Marathon (42.2kms) and a Half Ironman Trialthon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote><span style=\"color: #008080;\"> <strong>\"Of course, you MUST reach Fat Adaptation first\"</strong></span></blockquote>\r\nI proved by combining real foods, with a good portion of real satiating fats, and aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>based endurance exercise, I could fuel hard exercise over 3-5 hours on prodominately stored fat.\r\n\r\nMy collective health improved remarkedly as a result.  Oh, and I still raced at my optimum.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Now fat adaptation science has be proven in feature documentary - Cereal Killers.  (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now that I strongly believe sugar, more so fructose, is the primary cause of unnecessary, leading towards self sabotaging illness, weight gain leading towards obesity and the pandemic we now face. Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<strong><a title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all listed – gotta watch out for the hidden ones)\r\n- Volume is always dictated by satisfaction – if I’m hungry I eat (real foods) – if I really feel like I need a sugar hit, I’ll only use fruit (fructose – but with fibre).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- My starting weight 81kg – I am 6’1”\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve, will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) only using water.\r\n- I was 75kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race – I felt satisfied and loaded on the Monday morning.\r\n\r\n- I race the marathon a week later in 2.48.  Again, I did not go close to hitting the wall.\r\n- Steven’s weight some 8 weeks later is 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted”\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\nIn short - consistent real food options (30-40% real fat) changed our relationship with food. Our behaviour and emotions towards fuelling our bodies changed. It changed towards the way nature intended. We no longer require cognitive inhibition (will-power) to avoid foods that make us fat and sick. These toxic foods no longer appealed. Our brains were led and continue to be led towards options that leave us energetic and rarely hungry. We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-23 02:41:55','2015-03-23 02:41:55','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2064,2,'2015-03-23 03:05:51','2015-03-23 03:05:51','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nMy February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote><span style=\"color: #008080;\"> <strong>\"To do this, I will also prove you will need reach \"Fat Adaptation first\"</strong></span></blockquote>\r\nI proved by consuming real foods in everyday living, with a good portion of real satiating fats, while spending most of my training at an aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>intensity (no harder), I could fuel hard exercise over 3-5 hours.  And I\'m talking above threshold hard race pace.\r\n\r\nMy collective health was also assessed - the training period - taper period - racing - and importantly, post race.   I assessed my daily energy, wellness, temperament, appetite, sleep, and stress balance.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Now, 2015, 3 years later,  fat adaptation science has been proven in feature documentary - Cereal Killers.  (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar - usually the sponsors drink.\r\n\r\n&nbsp;\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\n\r\n&nbsp;\r\n\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now I strongly believe sugar, more so the 50% that is fructose, is the primary cause of unnecessary weight gain, while leading towards self sabotaging illness.   Australia is now 3rd in the world for obesity per head.\r\n\r\n&nbsp;\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\nAny way blah blah blah...........\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all training is be spent in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong></span> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies - complex carbs)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all are listed on my website – gotta watch out for the hidden ones)\r\n- Food volume is dictated by satisfaction – if I’m hungry I eat! (real foods) – if I really feel like I need a sugar hit, I’ll use fruit (which of course comes with fructose – but also with fibre - which is great for our health).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- <span style=\"color: #008080;\"><strong>My starting weight 81kg – I am 6’1”</strong></span>\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) fuelling with only water.\r\n- I was 77kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I certainly wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race of this magnitude.\r\n\r\n- I raced the marathon a week later and finished in 2.48.  Again, I did not go close to hitting the wall or require sugar along the way.\r\n- Steven’s weight some 8 weeks later is now 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website.\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted” - <span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"HAWAII FUELLING\" href=\"http://balancehealthprograms.com.au/hawaii-2014/\"><strong>9-10HOUR RACING</strong> </a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\n\r\nIn short - consistent real food options (30-40% real fat) and aerobic based training changed our metabolism.  We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nCondequently we can go long &amp; hard, while maintaing our health &amp; wellness.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-23 03:05:51','2015-03-23 03:05:51','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2065,2,'2015-03-23 03:07:34','2015-03-23 03:07:34','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nMy February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote><span style=\"color: #008080;\"> <strong>\"To do this, I will also prove you will need reach \"Fat Adaptation first\"</strong></span></blockquote>\r\nI proved by consuming real foods in everyday living, with a good portion of real satiating fats, while spending most of my training at an aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>intensity (no harder), I could fuel hard exercise over 3-5 hours.  And I\'m talking above threshold hard race pace.\r\n\r\nMy collective health was also assessed - the training period - taper period - racing - and importantly, post race.   I assessed my daily energy, wellness, temperament, appetite, sleep, and stress balance.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Now, 2015, 3 years later,  fat adaptation science has been proven in feature documentary - Cereal Killers.  (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar - usually the sponsors drink.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\n\r\n&nbsp;\r\n\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now I strongly believe sugar, more so the 50% that is fructose, is the primary cause of unnecessary weight gain, while leading towards self sabotaging illness.   Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\nAny way blah blah blah...........\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all training is be spent in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong></span> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies - complex carbs)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all are listed on my website – gotta watch out for the hidden ones)\r\n- Food volume is dictated by satisfaction – if I’m hungry I eat! (real foods) – if I really feel like I need a sugar hit, I’ll use fruit (which of course comes with fructose – but also with fibre - which is great for our health).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- <span style=\"color: #008080;\"><strong>My starting weight 81kg – I am 6’1”</strong></span>\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) fuelling with only water.\r\n- I was 77kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I certainly wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race of this magnitude.\r\n\r\n- I raced the marathon a week later and finished in 2.48.  Again, I did not go close to hitting the wall or require sugar along the way.\r\n- Steven’s weight some 8 weeks later is now 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website.\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted” - <span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"HAWAII FUELLING\" href=\"http://balancehealthprograms.com.au/hawaii-2014/\"><strong>9-10HOUR RACING</strong> </a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\n\r\nIn short - consistent real food options (30-40% real fat) and aerobic based training changed our metabolism.  We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nConsequently we can go long &amp; hard, while maintaing our health &amp; wellness.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-23 03:07:34','2015-03-23 03:07:34','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2066,2,'2015-03-23 03:10:41','2015-03-23 03:10:41','<h3></h3>\r\n<h3></h3>\r\n<h4><span style=\"color: #993366;\"><strong>SUGARLESS ENDURANCE FUELLING</strong></span></h4>\r\nMy February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone - <em><strong>completely free of sports products</strong></em>.\r\n<blockquote>\r\n<p style=\"text-align: center;\"><span style=\"color: #008080;\"> <strong>\"To do this, I will need to reach \"Fat Adaptation first\"</strong></span></p>\r\n<p style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>Being - my brain instructing my metabolism to draw energy from stored fat - not available sugar.</strong></span></p>\r\n</blockquote>\r\nI proved by consuming real foods in everyday living, with a good portion of real satiating fats, while spending most of my training at an aerobic <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg\"><img class=\"alignright wp-image-1864 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/walk-150x74.jpg\" alt=\"walk\" width=\"215\" height=\"106\" /></a>intensity (no harder), I could fuel hard exercise over 3-5 hours.  And I\'m talking above threshold hard race pace.\r\n\r\nMy collective health was also assessed - the training period - taper period - racing - and importantly, post race.   I assessed my daily energy, wellness, temperament, appetite, sleep, and stress balance.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Now, 2015, 3 years later,  fat adaptation science has been proven in feature documentary - Cereal Killers.  (see video below)</span>\r\n</strong></blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PAMPY\'S POST Feb 2012</strong></span></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>Can I race at my optimum over a 42.2km marathon and ½ Ironman triathlon on water only – zero calories – zero sugar?</strong></span></blockquote>\r\nOr, is it possible to fuel these athletic pursuits on predominantly stored fat. More so, can my stored fat be broken down fast enough to fuel my <em><strong>race pace</strong></em> – which – is certainly harder than easy conversational effort.\r\nThe clear message or dogma from sports nutrition companies suggests I can’t – I will require refined sugar - usually the sponsors drink.\r\nI’d better give you a quick background behind why on earth I decided to tackle a ½ Ironman triathlon (4.30hrs of racing), and marathon (42.2kms) on water alone – absolutely no calories whatsoever. Yep, no Gatorade, Carb gels, bananas, sports bars – zip.\r\n\r\n&nbsp;\r\n\r\nIf you’ve read my Top 10 articles over the past 20 weeks (&lt;2010), it should be clear by now I strongly believe sugar, more so the 50% that is fructose, is the primary cause of unnecessary weight gain, while leading towards self sabotaging illness.   Australia is now 3rd in the world for obesity per head.\r\nI ran my first ½ marathon in 1993 and ever since have raced events that have pretty<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx.jpg\"><img class=\"alignright wp-image-2053 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgggxx-300x250.jpg\" alt=\"fgggxx\" width=\"191\" height=\"159\" /></a> much all been sponsored by a high sugar (fructose) sports drink. I was informed at every race that in order to avoid <em>“hitting the wall”</em> I should drink the sponsors’ product in buckets. So I did. I accept that when in depletion our body requires re-stocking of critical fuel (sugar) – so a quicly uploaded hit of sugar made sense.\r\nAfter either vomiting or dealing with gastric discomfort in nearly every race I entered, and after 10 years replacing most of my teeth, it was time for a change. Do I really need all this sugar to perform athletically?\r\nFurther to making a change in my own dietary interests, I’d like just one last rant on sugar and its’ effect on our health……\r\nAustralian 2012 statistics clearly report that 67% of our population are living at a body weight excess of what nature intended. 27% are clinically obese, 42% are obese, and 38% are ill - due to what has been coined “the metabolic syndrome”.\r\nWhat am I referring to as being ill? – The big 4 &gt; Type 2 diabetes, Hypertension, Blood lipid disease &amp; Heart disease. This equates to 75% of our countries medical care. I should state that obesity and unnecessary weight gain doesn’t necessarily cause illness, but it is certainly the driver.\r\nIncidentally in 1970, 9% of Australians were considered overweight. Wow, what the hell happened in 40 years?\r\n\r\nAny way blah blah blah...........\r\n<h3><span style=\"color: #993366;\"><strong>Enter: My 8 week experiment – 8 weeks to reach \"Fat-Adaptation\"</strong></span></h3>\r\n<strong>Here are the rules:</strong>\r\n- I’m only allowed to exercise 5 hours a week – all training is be spent in my AZ (Aerobic Zone – my most perfect fat burning zone)\r\n- I will only consume real foods (<span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"BP FOOD CHOICES\" href=\"http://www.bp28dayprogram.com.au/\">my complete diet is listed on my website</a></strong></span> – mainly real fats, a bit of protein, above the ground veggies, and a sprinkling of fruits &amp; below the ground veggies - complex carbs)\r\n- I will completely avoid <strong>ALL</strong> refined sugars (again all are listed on my website – gotta watch out for the hidden ones)\r\n- Food volume is dictated by satisfaction – if I’m hungry I eat! (real foods) – if I really feel like I need a sugar hit, I’ll use fruit (which of course comes with fructose – but also with fibre - which is great for our health).\r\n- There’ll be no counting calories – which is great given maths ain’t my strong point.\r\n- I’ll race (meaning, I want to win) a ½ Ironman triathlon and Marathon fuelled only by water – the events will take me 4.30hrs &amp; 2.50hrs respectively.\r\n\r\n&nbsp;\r\n\r\n- <span style=\"color: #008080;\"><strong>My starting weight 81kg – I am 6’1”</strong></span>\r\n\r\nOK, so I here you saying, but you’ve always trained, always played sports, always been pretty much your natural weight.\r\n<strong>Fair enough</strong> – so I’ve pulled in a client Steven Barnett who starts at 110kg, loves all things sugar, tells me he’s a lazy bugger, and supports the Bulldogs – so he hasn’t got a stack going for him.\r\nSteve will follow the identical nutrition and exercise (relative) formula I am following. He will not do the triathlon or marathon thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>RESULTS</strong></span>\r\n- I finished the triathlon in exactly 4.31hrs (3rd damn it) fuelling with only water.\r\n- I was 77kg and healthy on race morning\r\n- I never felt like “hitting the wall” and I certainly wasn’t hungry after the race.\r\n- Usually I am hungry for 3 days after a race of this magnitude.\r\n\r\n- I raced the marathon a week later and finished in 2.48.  Again, I did not go close to hitting the wall or require sugar along the way.\r\n- Steven’s weight some 8 weeks later is now 95.3kg. His full diet analysis and exercise regime, along with a diary of his journey is also on my website.\r\n- Would I recommend others tackle events sugar-free. YES, but NOT until you’re “fat adapted” - <span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"HAWAII FUELLING\" href=\"http://balancehealthprograms.com.au/hawaii-2014/\"><strong>9-10HOUR RACING</strong> </a></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So why did this happen?</strong></span>\r\n\r\nIn short - consistent real food options (30-40% real fat) and aerobic based training changed our metabolism.  We re-programmed our brains to FAVOUR stored fat as our primary fuel source.\r\n\r\nConsequently we can go long &amp; hard, while maintaing our health &amp; wellness.\r\n\r\nBP\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/8fpYZ1KaDFI\" width=\"518\" height=\"291\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','PAMPY\'S POST 13.15 - SUGARLESS MARATHON EXPERIMENT','','inherit','closed','closed','','2048-revision-v1','','','2015-03-23 03:10:41','2015-03-23 03:10:41','',2048,'http://balancehealthprograms.com.au/2048-revision-v1/',0,'revision','',0),(2067,2,'2015-03-26 20:49:53','2015-03-26 20:49:53','<h3><span style=\"color: #993366;\"><strong> </strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"524\" height=\"295\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\r\n<h5><span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n<h5><span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n<h5><span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn.jpg\"><img class=\"alignright wp-image-2073 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn-147x150.jpg\" alt=\"syunjn\" width=\"115\" height=\"117\" /></a>for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n<h5><span style=\"color: #008080;\"><strong>5. EXERCISE AEROBICALLY</strong></span></h5>\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n<h5><strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg\"><img class=\"alignright wp-image-2074 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe-150x112.jpg\" alt=\"brfefefe\" width=\"150\" height=\"112\" /></a>much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n<h5><span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n<h5><span style=\"color: #008080;\"><strong>8. USE A NASAL PUMP</strong></span></h5>\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n<h5><span style=\"color: #008080;\"><strong>9. SPICES ARE GOLD</strong></span></h5>\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n<h5><span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','publish','closed','closed','','10-tips-for-avoiding-a-cold','','','2015-03-26 21:16:10','2015-03-26 21:16:10','',0,'http://balancehealthprograms.com.au/?p=2067',0,'post','',0),(2068,2,'2015-03-26 20:49:53','2015-03-26 20:49:53','<h3><span style=\"color: #993366;\"><strong>10 TIPS FOR AVOIDING A COLD</strong></span></h3>\r\n&nbsp;\r\n\r\n<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\nHere’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.\r\n1. DE-STRESS\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n2. SLEEP\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n3. WASH YOUR HANDS\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n4. GRAB SOME VITAMIN D\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n5. EXERCISE AEROBICALLY\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n6. GET ALKALINED\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nhttp://greenopedia.com/article/alkaline-diets-benefits\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n7. KEEP ROOMS VENTILATED\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n8. USE A NASAL PUMP\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n9. SPICES ARE GOLD\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n10. BELIEF\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-revision-v1','','','2015-03-26 20:49:53','2015-03-26 20:49:53','',2067,'http://balancehealthprograms.com.au/2067-revision-v1/',0,'revision','',0),(2069,2,'2015-03-26 21:12:43','2015-03-26 21:12:43','<h3><span style=\"color: #993366;\"><strong> </strong></span></h3>\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"524\" height=\"295\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\n\n&nbsp;\n\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\n\n&nbsp;\n<h5><span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\n<h5><span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\n<h5><span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\n<h5><span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn.jpg\"><img class=\"alignright wp-image-2073 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn-147x150.jpg\" alt=\"syunjn\" width=\"115\" height=\"117\" /></a>for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\n<h5><strong>5. EXERCISE AEROBICALLY</strong></h5>\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\n<h5><strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg\"><img class=\"alignnone size-full wp-image-2074\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg\" alt=\"brfefefe\" width=\"259\" height=\"194\" /></a>much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\n<h5><span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\n<h5><strong>8. USE A NASAL PUMP</strong></h5>\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\n<h5><strong>9. SPICES ARE GOLD</strong></h5>\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\n<h5><span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-autosave-v1','','','2015-03-26 21:12:43','2015-03-26 21:12:43','',2067,'http://balancehealthprograms.com.au/2067-autosave-v1/',0,'revision','',0),(2070,2,'2015-03-26 20:52:38','2015-03-26 20:52:38','','jgjggjjg','','inherit','closed','closed','','jgjggjjg','','','2015-03-26 20:52:38','2015-03-26 20:52:38','',2067,'http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png',0,'attachment','image/png',0),(2072,2,'2015-03-26 20:58:47','2015-03-26 20:58:47','<h3><span style=\"color: #993366;\"><strong> </strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"524\" height=\"295\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\r\n<h5><span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n<h5><span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n<h5><span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n<h5><strong>5. EXERCISE AEROBICALLY</strong></h5>\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n<h5><strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nhttp://greenopedia.com/article/alkaline-diets-benefits\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n<h5><span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n<h5><strong>8. USE A NASAL PUMP</strong></h5>\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n<h5><strong>9. SPICES ARE GOLD</strong></h5>\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n<h5><span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-revision-v1','','','2015-03-26 20:58:47','2015-03-26 20:58:47','',2067,'http://balancehealthprograms.com.au/2067-revision-v1/',0,'revision','',0),(2071,2,'2015-03-26 20:57:44','2015-03-26 20:57:44','<h3><span style=\"color: #993366;\"><strong>10 TIPS FOR AVOIDING A COLD</strong></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"448\" height=\"252\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\n\r\n&nbsp;\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\r\n<h5>\r\n<span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n<h5>\r\n<strong>5. EXERCISE AEROBICALLY</strong></h5>\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n<h5>\r\n<strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nhttp://greenopedia.com/article/alkaline-diets-benefits\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n<h5>\r\n<strong>8. USE A NASAL PUMP</strong></h5>\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n<h5>\r\n<strong>9. SPICES ARE GOLD</strong></h5>\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-revision-v1','','','2015-03-26 20:57:44','2015-03-26 20:57:44','',2067,'http://balancehealthprograms.com.au/2067-revision-v1/',0,'revision','',0),(2073,2,'2015-03-26 21:07:26','2015-03-26 21:07:26','','syunjn','','inherit','closed','closed','','syunjn','','','2015-03-26 21:07:26','2015-03-26 21:07:26','',2067,'http://balancehealthprograms.com.au/wp-content/uploads/syunjn.jpg',0,'attachment','image/jpeg',0),(2074,2,'2015-03-26 21:12:36','2015-03-26 21:12:36','','brfefefe','','inherit','closed','closed','','brfefefe','','','2015-03-26 21:12:36','2015-03-26 21:12:36','',2067,'http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg',0,'attachment','image/jpeg',0),(2075,2,'2015-03-26 21:13:24','2015-03-26 21:13:24','<h3><span style=\"color: #993366;\"><strong> </strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"524\" height=\"295\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\r\n<h5><span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n<h5><span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n<h5><span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn.jpg\"><img class=\"alignright wp-image-2073 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn-147x150.jpg\" alt=\"syunjn\" width=\"115\" height=\"117\" /></a>for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n<h5><strong>5. EXERCISE AEROBICALLY</strong></h5>\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n<h5><strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg\"><img class=\"alignright wp-image-2074 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe-150x112.jpg\" alt=\"brfefefe\" width=\"150\" height=\"112\" /></a>much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n<h5><span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n<h5><strong>8. USE A NASAL PUMP</strong></h5>\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n<h5><strong>9. SPICES ARE GOLD</strong></h5>\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n<h5><span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-revision-v1','','','2015-03-26 21:13:24','2015-03-26 21:13:24','',2067,'http://balancehealthprograms.com.au/2067-revision-v1/',0,'revision','',0),(2076,2,'2015-03-26 21:16:10','2015-03-26 21:16:10','<h3><span style=\"color: #993366;\"><strong> </strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ZLTx7tv6etA\" width=\"524\" height=\"295\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Question</strong> </span>– I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode.\r\nSo firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!\r\n\r\n&nbsp;\r\n\r\nOf course for most of us this is simply not possible. We’re continually exposed to a myriad of bugs; in crowded, poorly ventilated offices, with kids who bring home all the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg.png\"><img class=\"alignright wp-image-2070 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/jgjggjjg-300x285.png\" alt=\"jgjggjjg\" width=\"197\" height=\"187\" /></a>new strains, congested social scenes and aeroplanes – just to name a few; bugs are everywhere. There are over 100 different viruses that can result in the common cold. When someone infected coughs &amp; sneezes air-borne droplets spread the infection. Mostly, our personal defence army is good enough to defeat invading intruders. But on occasion when our defensive team is short (and often due to lifestyle choices), invading bugs get a foot hold and for a short time win the battle. Of course in time we recruit back up support and before long we win the war.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>Here’s my top 10 ways you can maintain your army of defence – your immune strength and wellness.</strong></span></h5>\r\n<h5><span style=\"color: #008080;\"><strong> 1. DE-STRESS</strong></span></h5>\r\nPut simply, if you’re seriously under the pump – emotionally, physically or mentally, research strongly suggests your health and wellness is most vulnerable. At this point of hormonal imbalance, I recommend prioritising sleep, having some ‘timeout’, have a massage, go for some easy continuous exercise, yoga or tai-chi. If you feel snowed under, now isn’t the time for high intense training sessions, alcohol benders, sleep deprivation or over-stimulators (energy drinks, excessive coffees, sugar hits etc).\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nSleep is king – I suspect I have said this before. Sleep in my opinion even trumps eating well &amp; exercise – for maintaining general wellness that is. NOTE – 14 beers resulting in passing out doesn’t constitute quality sleep. There is evidence suggesting, fresh lemon in boiling water, turkey, and camomile tea all encourage a deeper sleep. Herbal extracts like valerian also work well. Finally if you want a solid night sleep – avoid sugar pre-bed.\r\n<h5><span style=\"color: #008080;\"><strong>3. WASH YOUR HANDS</strong></span></h5>\r\nResearch suggests we touch our face over 30 times a day - meaning we’re frequently close to our nose &amp; mouth. Now consider the number of door knobs, keyboards, lift keys, seats, coins, railings etc we touch daily and bingo - we have germs in transit. Get yourself a tub of anti-bacterial hand sanitiser and clean your mitts regularly – particularly before eating.\r\n<h5><span style=\"color: #008080;\"><strong>4. GRAB SOME VITAMIN D</strong></span></h5>\r\nVitamin D is a star – both for your metabolism (keeping that energy tank humming), and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn.jpg\"><img class=\"alignright wp-image-2073 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/syunjn-147x150.jpg\" alt=\"syunjn\" width=\"115\" height=\"117\" /></a>for your wellness (immunology). And I’m not talking about taking VitD from a plastic bottle – get outside and grab yourself some rays. Winter in Australian doesn’t mean cold, wet, and dark – go get out there!\r\n<h5><span style=\"color: #008080;\"><strong>5. EXERCISE AEROBICALLY</strong></span></h5>\r\nIf you’re feeling a little flat and run-down, I certainly do recommend exercise, but be certain to back off your intensity by 20-30%. It’s said that if you’re unwell from the nose up you can still exercise. Throat down – particularly into your chest – it’s no play today.\r\nExercising at a conservative intensity (relatively speaking) WILL make you feel better. No oxygen - no flame – so get out there!\r\n<h5><strong><span style=\"color: #008080;\">6. GET ALKALINED</span></strong></h5>\r\nResearch confirms that modern lifestyles challenge our food choices. Like – consuming too <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe.jpg\"><img class=\"alignright wp-image-2074 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brfefefe-150x112.jpg\" alt=\"brfefefe\" width=\"150\" height=\"112\" /></a>much sugar, sitting lots, and particularly stress, can lead to increasing our body’s acidity – lowering our pH. This can result in ill-health.\r\nPersonally, I swear by the alkalising effect of green drinks. I drink a hot spirulina drink, or Vital greens every night. I have done this for 4 years and I’ve hardly suffered a cold since. It’s no Hawaiian cocktail, but I’m convinced it works.\r\n<h5><span style=\"color: #008080;\"><strong>7. KEEP ROOMS VENTILATED</strong></span></h5>\r\nWhen the sun’s out - open up those doors – let those bugs out. Statistics suggest, we (in Sydney) spend up to 30% more time indoors during winter. More time indoors = more potential bugs. Ventilate rooms as best you can.\r\n<h5><span style=\"color: #008080;\"><strong>8. USE A NASAL PUMP</strong></span></h5>\r\nThis is another ripper. I use this every other week, particularly if I’m training solidly and I can feel a back log of phlegm at nose &amp; throat junction. It’s nothing more than a plastic bottle you fill with saline luke-warm water. Block one nostril and pump that water in. Breathing feels super easy post clean out.\r\n<h5><span style=\"color: #008080;\"><strong>9. SPICES ARE GOLD</strong></span></h5>\r\nGrowing up my mother would claim ginger &amp; garlic were bug fighters. It turns she out was right. There’s a stack of evidence supporting the germ fighting qualities of these super foods. Load up – again, keep it natural.\r\nJust on supplements, I’m softening as I’m aging. Until lately I have always felt supplements were a waste of coin. But from personal trial and continued research, I suspect it may very well be in our interest to fill in some gaps with a daily multi-vitamin.\r\n<h5><span style=\"color: #008080;\"><strong>10. BELIEF</strong></span></h5>\r\nWinter doesn’t mean colds &amp; flu’s. The weather doesn’t directly have anything to do with it. Maintain your health by ‘de-stressing’, fuelling smartly, exercising at your appropriate intensity and you should be sweet year round.','10 TIPS FOR AVOIDING A COLD ','','inherit','closed','closed','','2067-revision-v1','','','2015-03-26 21:16:10','2015-03-26 21:16:10','',2067,'http://balancehealthprograms.com.au/2067-revision-v1/',0,'revision','',0),(2078,2,'2015-03-30 05:34:48','2015-03-30 05:34:48','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does increased running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing cycling <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"98\" height=\"135\" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd,</strong> </em><span style=\"color: #000000;\">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nIt could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you\'re likely to perceive fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role in running efficiency.\r\n</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with  the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride (using gravity as your friend) – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','publish','closed','closed','','pampys-post-14-11-measuring-running-power-efficiency','','','2016-06-03 08:01:48','2016-06-03 08:01:48','',0,'http://balancehealthprograms.com.au/?p=2078',0,'post','',0),(2079,2,'2015-03-30 05:34:48','2015-03-30 05:34:48','Welcome to another post,\r\nDoes running power slow down when running longer?\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\nEfficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.\r\n\r\n&nbsp;\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\nFinally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.\r\n\r\n&nbsp;\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\n\r\n&nbsp;\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\nRunning cadence (your turnover) plays a huge role.\r\n\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\n\r\n&nbsp;\r\nWhat <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.\r\n\r\n&nbsp;\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n\r\n&nbsp;\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\nRunning with great power will usually work against you the longer you run.\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\nSound easy enough?\r\n\r\n&nbsp;\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\n&nbsp;\r\n<strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 05:34:48','2015-03-30 05:34:48','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2080,2,'2015-03-30 08:54:04','2015-03-30 08:54:04','Welcome to another post,\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #008080;\"><strong>Does increased running power slow you down when running longer?</strong></span></h5>\n<h5></h5>\n</blockquote>\nFor years now cycling coaching geeks have painstakingly been married to analysing cycling <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\n\n&nbsp;\n<blockquote>\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\n&nbsp;</blockquote>\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.\n\n&nbsp;\n<blockquote>\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>\n</blockquote>\n&nbsp;\n\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>\n</em>\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><em><strong>Stryd,</strong> </em><span style=\"color: #000000;\">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.\n\n&nbsp;\n\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\nIt could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you\'re likely to perceive fatigue.\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role in running efficiency.\n</strong></span></h5>\n&nbsp;</blockquote>\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\n\n&nbsp;\n\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\n\n&nbsp;\n<blockquote>\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\n</blockquote>\n&nbsp;\n\nMeaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\n\n&nbsp;\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\n&nbsp;</blockquote>\nI recommend a softer foot strike (how hard you throw your foot into the surface), with  timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\n\nCheck it out\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<blockquote>\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-autosave-v1','','','2015-03-30 08:54:04','2015-03-30 08:54:04','',2078,'http://balancehealthprograms.com.au/2078-autosave-v1/',0,'revision','',0),(2085,2,'2015-03-30 05:57:24','2015-03-30 05:57:24','','bicy','','inherit','closed','closed','','bicy','','','2015-03-30 05:57:24','2015-03-30 05:57:24','',2078,'http://balancehealthprograms.com.au/wp-content/uploads/bicy.png',0,'attachment','image/png',0),(2084,2,'2015-03-30 05:57:12','2015-03-30 05:57:12','','cranks','','inherit','closed','closed','','cranks','','','2015-03-30 05:57:12','2015-03-30 05:57:12','',2078,'http://balancehealthprograms.com.au/wp-content/uploads/cranks.jpg',0,'attachment','image/jpeg',0),(2083,2,'2015-03-30 05:48:18','2015-03-30 05:48:18','Welcome to another post,\r\n<strong>Does running power slow you down when running longer?</strong>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"385\" height=\"131\" /></a>\r\n\r\n&nbsp;\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\nEfficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\n\r\n&nbsp;\r\n\r\nFinally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\nRunning cadence (your turnover) plays a huge role.\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\nWhat <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\nRunning with great power will usually work against you the longer you run.\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\nSound easy enough?\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n<strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 05:48:18','2015-03-30 05:48:18','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2086,2,'2015-03-30 06:03:20','2015-03-30 06:03:20','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>\r\n<strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></blockquote>\r\n&nbsp;\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>\r\n<strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n\r\n&nbsp;\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\nSound easy enough?\r\n\r\n&nbsp;\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\n&nbsp;\r\n<strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 06:03:20','2015-03-30 06:03:20','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2087,2,'2015-03-30 06:05:18','2015-03-30 06:05:18','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.</span></strong></h5>\r\n</blockquote>\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></blockquote>\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\nSound easy enough?\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\n<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/IFRzukudl-E\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n<strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 06:05:18','2015-03-30 06:05:18','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2088,2,'2015-03-30 06:09:34','2015-03-30 06:09:34','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></blockquote>\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/efcyAeq6740\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\nSound easy enough?\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 06:09:34','2015-03-30 06:09:34','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2089,2,'2015-03-30 06:10:18','2015-03-30 06:10:18','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort prolonging fatigue towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches use an ergometer to measure power – so basically much how much oomph you can throw through your pedals – measured in watts. With analysis it can be determined the cyclists optimum power output over a period of time, distance or course.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which is blue toothed to a smart watch or phone. <em>See vid below</em>.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I’m on support. Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also less. This means my 78.5kg is falling from a reduced height – thus less impact costs – and potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\nIn a nut shell, the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\nSound easy enough?\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 06:10:18','2015-03-30 06:10:18','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2091,2,'2015-03-30 08:01:52','2015-03-30 08:01:52','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which is basically measuring how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which sending power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:01:52','2015-03-30 08:01:52','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2090,2,'2015-03-30 06:23:27','2015-03-30 06:23:27','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing power <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarlity use an ergometer to measure power – which is basically measuring how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which sending power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n\r\n&nbsp;\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\n\r\n&nbsp;\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 06:23:27','2015-03-30 06:23:27','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2092,2,'2015-03-30 08:02:52','2015-03-30 08:02:52','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which is basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which sending power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:02:52','2015-03-30 08:02:52','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2093,2,'2015-03-30 08:03:49','2015-03-30 08:03:49','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod attached to the base of the spine which sending power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:03:49','2015-03-30 08:03:49','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2094,2,'2015-03-30 08:05:50','2015-03-30 08:05:50','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending impact stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:05:50','2015-03-30 08:05:50','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2095,2,'2015-03-30 08:06:45','2015-03-30 08:06:45','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending impact stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:06:45','2015-03-30 08:06:45','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2096,2,'2015-03-30 08:25:44','2015-03-30 08:25:44','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending impact stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you are to fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:25:44','2015-03-30 08:25:44','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2097,2,'2015-03-30 08:28:26','2015-03-30 08:28:26','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\"><img class=\"alignnone size-medium wp-image-2082\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cycling-power.jpg\" alt=\"cycling power\" width=\"1\" height=\"1\" /></a> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending impact stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd</strong> </em></span>measures how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. It measures the demand of stabilising on your base of support (leg in contact with the surface). So basically, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact – through to the take off phase.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nWell, basically the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and generally the earlier you\'re likely to perceive fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role.</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph with a cadence (strides per minute) of 165, my power output (ask of my leg muscles) at my current weight (78.5kgs), will be about 300 watts per stride. Now, if I were to multiply this by number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I can fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding. The faster my cadence the less time I spend on support.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out – or longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support (so slower cadence). So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride – while maintaining a balanced yet relax posture.\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:28:26','2015-03-30 08:28:26','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2098,2,'2015-03-30 08:55:05','2015-03-30 08:55:05','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does increased running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing cycling <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"145\" height=\"200\" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd,</strong> </em><span style=\"color: #000000;\">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nIt could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you\'re likely to perceive fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role in running efficiency.\r\n</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n\r\n&nbsp;\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with  the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride (using gravity as your friend) – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\n\r\n&nbsp;\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2015-03-30 08:55:05','2015-03-30 08:55:05','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(2137,2,'2015-04-20 20:28:45','2015-04-20 20:28:45','As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\nBelow are my top 10 race tips to avoid lagging over the the last 30% of the race.\r\n\r\n&nbsp;\r\n\r\nLet’s assume you’ve followed the classic rules of physical development;\r\n<blockquote><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.\r\n<strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong>\r\n<strong>* Reached \"your\" optimum technical efficiency.</strong>\r\n<strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong>\r\n<strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong>\r\n<strong>* Freshened up a little closer to your event</strong></blockquote>\r\nAll of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…\r\n<strong>1. PREPARATION</strong>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<strong>2. SLEEP</strong>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<strong>3. BREAKFAST</strong>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n\r\n<strong>4. TIMING</strong>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<strong>5. WARMING UP</strong>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<strong>6. OUT PACING</strong>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\nLet me explain my point….\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\nFast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!\r\n\r\nMy point – I don’t think he stuck to his race plan and went out too hard!!!\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n\r\n<strong>7. FUEL ON THE GO</strong>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<strong>8. DEFEAT THE DEVIL</strong>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first 400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<strong>9. CATCH THEM</strong>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n\r\n<strong>10. HIT THE LINE</strong>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:28:45','2015-04-20 20:28:45','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2138,2,'2015-04-20 20:53:27','2015-04-20 20:53:27','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\n\n&nbsp;\n\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\n\n&nbsp;\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the last 30% of the race.</strong></span></blockquote>\n&nbsp;\n\n<strong>Let’s assume you’ve followed the classic rules of physical development;</strong>\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>All of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…</strong></span>\n<h5><span style=\"color: #008080;\"><strong>1. PREPARATION</strong></span></h5>\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\n<h5><span style=\"color: #008080;\"><strong> 3. BREAKFAST</strong></span></h5>\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\n<h5><span style=\"color: #008080;\"><strong>4. TIMING</strong></span></h5>\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\n<h5><span style=\"color: #008080;\"><strong>6. OUT PACING</strong></span></h5>\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\n\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\n\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\nThere will be 3 dead certainties at your event:\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\n\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-autosave-v1','','','2015-04-20 20:53:27','2015-04-20 20:53:27','',2136,'http://balancehealthprograms.com.au/2136-autosave-v1/',0,'revision','',0),(2139,2,'2015-04-20 20:35:02','2015-04-20 20:35:02','','IMG_6824[1]','','inherit','closed','closed','','img_68241','','','2015-04-20 20:35:02','2015-04-20 20:35:02','',2136,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg',0,'attachment','image/jpeg',0),(2140,2,'2015-04-20 20:35:25','2015-04-20 20:35:25','','IMG_6828[1]','','inherit','closed','closed','','img_68281','','','2015-04-20 20:35:25','2015-04-20 20:35:25','',2136,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg',0,'attachment','image/jpeg',0),(2141,2,'2015-04-20 20:37:25','2015-04-20 20:37:25','','run 2','','inherit','closed','closed','','run-2','','','2015-04-20 20:37:25','2015-04-20 20:37:25','',2136,'http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg',0,'attachment','image/jpeg',0),(2142,2,'2015-04-20 20:37:31','2015-04-20 20:37:31','','run 5','','inherit','closed','closed','','run-5','','','2015-04-20 20:37:31','2015-04-20 20:37:31','',2136,'http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg',0,'attachment','image/jpeg',0),(2143,2,'2015-04-20 20:44:32','2015-04-20 20:44:32','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nLet’s assume you’ve followed the classic rules of physical development;\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\nAll of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…\r\n<h5>\r\n<strong>1. PREPARATION</strong></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5>\r\n<strong> 3. BREAKFAST</strong></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><strong>4. TIMING</strong></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5>\r\n<strong>6. OUT PACING</strong></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote>\r\n<strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n&nbsp;\r\n\r\nMy point – I don’t think he stuck to his race plan and went out too hard!!!\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first 400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:44:32','2015-04-20 20:44:32','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2144,2,'2015-04-20 20:47:10','2015-04-20 20:47:10','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nLet’s assume you’ve followed the classic rules of physical development;\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\nAll of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…\r\n<h5><strong>1. PREPARATION</strong></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><strong> 3. BREAKFAST</strong></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><strong>4. TIMING</strong></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><strong>6. OUT PACING</strong></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n&nbsp;\r\n\r\n<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/-1pODg-IHIA\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\nMy point – I don’t think he stuck to his race plan and went out too hard!!!\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first 400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:47:10','2015-04-20 20:47:10','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2145,2,'2015-04-20 20:49:25','2015-04-20 20:49:25','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nLet’s assume you’ve followed the classic rules of physical development;\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\nAll of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…\r\n<h5><strong>1. PREPARATION</strong></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><strong> 3. BREAKFAST</strong></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><strong>4. TIMING</strong></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><strong>6. OUT PACING</strong></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:49:25','2015-04-20 20:49:25','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2146,2,'2015-04-20 20:51:09','2015-04-20 20:51:09','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong>Let’s assume you’ve followed the classic rules of physical development;</strong>\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>All of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…</strong></span>\r\n<h5><strong>1. PREPARATION</strong></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><strong> 3. BREAKFAST</strong></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><strong>4. TIMING</strong></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><strong>6. OUT PACING</strong></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:51:09','2015-04-20 20:51:09','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2147,2,'2015-04-20 20:53:48','2015-04-20 20:53:48','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong>Let’s assume you’ve followed the classic rules of physical development;</strong>\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>All of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…</strong></span>\r\n<h5><span style=\"color: #008080;\"><strong>1. PREPARATION</strong></span></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><span style=\"color: #008080;\"><strong> 3. BREAKFAST</strong></span></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><span style=\"color: #008080;\"><strong>4. TIMING</strong></span></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><span style=\"color: #008080;\"><strong>6. OUT PACING</strong></span></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 20:53:48','2015-04-20 20:53:48','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2148,2,'2015-04-20 21:02:00','2015-04-20 21:02:00','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong>Let’s assume you’ve followed the classic rules of physical development;</strong>\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>All of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…</strong></span>\r\n<h5><span style=\"color: #008080;\"><strong>1. PREPARATION</strong></span></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><span style=\"color: #008080;\"><strong> 3. BREAKFAST</strong></span></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><span style=\"color: #008080;\"><strong>4. TIMING</strong></span></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><span style=\"color: #008080;\"><strong>6. OUT PACING</strong></span></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','PAMPY\'S POST 16.15 - 10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','inherit','closed','closed','','2136-revision-v1','','','2015-04-20 21:02:00','2015-04-20 21:02:00','',2136,'http://balancehealthprograms.com.au/2136-revision-v1/',0,'revision','',0),(2150,2,'2015-04-27 10:00:40','2015-04-27 10:00:40','<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\r\n</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\r\n</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\r\n</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was  6 months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 blokes starting their journey who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\r\n</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining \"Gus\")\r\n</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on cue - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1 or 2 beers, but switch to red wine or spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods &amp; easy exercise.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal or training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','publish','closed','closed','','pampys-post-gus-worland-beyond-the-marathon','','','2015-04-28 20:33:21','2015-04-28 20:33:21','',0,'http://balancehealthprograms.com.au/?p=2150',0,'post','',0),(2151,2,'2015-04-27 10:00:40','2015-04-27 10:00:40','Many have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/o0asPSUu52E\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:00:40','2015-04-27 10:00:40','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2152,2,'2015-04-27 20:39:27','2015-04-27 20:39:27','<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"></h3>\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\n</strong></span></em></h3>\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\n</strong></em></span></h3>\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\n</strong></em></span></h3>\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\nThis event was  6 months post NY, and as you can see the journey towards sustained health has continued - and will continue.\nGo Gussy!\n\nJoining Gus at this event where 3 blokes starting their journey who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\n</strong></em></span></h3>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining \"Gus\")\n</strong></span></em></h3>\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\n\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\n\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\n\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\n\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\n\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\n\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1 or 2 beers, but switch to red wine or spirits.  </strong></span>\n\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\n\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\n\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\n\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-autosave-v1','','','2015-04-27 20:39:27','2015-04-27 20:39:27','',2150,'http://balancehealthprograms.com.au/2150-autosave-v1/',0,'revision','',0),(2153,2,'2015-04-27 10:06:31','2015-04-27 10:06:31','','IMG_6884[1]','','inherit','closed','closed','','img_68841','','','2015-04-27 10:06:31','2015-04-27 10:06:31','',2150,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg',0,'attachment','image/jpeg',0),(2154,2,'2015-04-27 10:07:01','2015-04-27 10:07:01','','IMG_6885[1]','','inherit','closed','closed','','img_68851','','','2015-04-27 10:07:01','2015-04-27 10:07:01','',2150,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg',0,'attachment','image/jpeg',0),(2155,2,'2015-04-27 10:07:25','2015-04-27 10:07:25','','IMG_6886[1]','','inherit','closed','closed','','img_68861','','','2015-04-27 10:07:25','2015-04-27 10:07:25','',2150,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg',0,'attachment','image/jpeg',0),(2156,2,'2015-04-27 10:23:29','2015-04-27 10:23:29','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone size-medium wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"200\" height=\"300\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"310\" height=\"310\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone size-medium wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" /></a>\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Dec 2014</strong></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"210\" height=\"280\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"280\" height=\"280\" /></a>\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Apr 2015</strong></em></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:23:29','2015-04-27 10:23:29','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2157,2,'2015-04-27 10:24:34','2015-04-27 10:24:34','','IMG_6888[1]','','inherit','closed','closed','','img_68881','','','2015-04-27 10:24:34','2015-04-27 10:24:34','',2150,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg',0,'attachment','image/jpeg',0),(2158,2,'2015-04-27 10:25:19','2015-04-27 10:25:19','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone size-medium wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"200\" height=\"300\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"310\" height=\"310\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone size-medium wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" /></a>\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Dec 2014</strong></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Apr 2015</strong></em></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:25:19','2015-04-27 10:25:19','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2159,2,'2015-04-27 10:31:02','2015-04-27 10:31:02','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Dec 2014</strong></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Apr 2015</strong></em></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:31:02','2015-04-27 10:31:02','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2160,2,'2015-04-27 10:32:23','2015-04-27 10:32:23','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><em><strong>Gus Worland Dec 2014</strong></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:32:23','2015-04-27 10:32:23','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2161,2,'2015-04-27 10:41:33','2015-04-27 10:41:33','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:41:33','2015-04-27 10:41:33','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2162,2,'2015-04-27 10:42:22','2015-04-27 10:42:22','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 10:42:22','2015-04-27 10:42:22','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2163,2,'2015-04-27 20:11:29','2015-04-27 20:11:29','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:11:29','2015-04-27 20:11:29','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2164,2,'2015-04-27 20:24:44','2015-04-27 20:24:44','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:24:44','2015-04-27 20:24:44','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2165,2,'2015-04-27 20:26:10','2015-04-27 20:26:10','','tripe','','inherit','closed','closed','','tripe','','','2015-04-27 20:26:10','2015-04-27 20:26:10','',2150,'http://balancehealthprograms.com.au/wp-content/uploads/tripe.jpg',0,'attachment','image/jpeg',0),(2166,2,'2015-04-27 20:27:11','2015-04-27 20:27:11','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:27:11','2015-04-27 20:27:11','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2167,2,'2015-04-27 20:30:51','2015-04-27 20:30:51','<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\r\n</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\r\n</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\r\n</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\r\n</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining being Gus)\r\n</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:30:51','2015-04-27 20:30:51','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2168,2,'2015-04-27 20:31:30','2015-04-27 20:31:30','<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\r\n</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\r\n</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\r\n</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\r\n</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining being Gus)\r\n</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:31:30','2015-04-27 20:31:30','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2169,2,'2015-04-27 20:32:07','2015-04-27 20:32:07','<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\r\n</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\r\n</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\r\n</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was 4months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 overweight blokes who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\r\n</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining being Gus)\r\n</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:32:07','2015-04-27 20:32:07','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),(2170,2,'2015-04-27 20:34:58','2015-04-27 20:34:58','<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Gus Worland Jan 2014 @ 145-151kgs\r\n</strong></span></em></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841.jpg\"><img class=\"alignnone  wp-image-2153\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68841-199x300.jpg\" alt=\"IMG_6884[1]\" width=\"141\" height=\"213\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignnone  wp-image-1555\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"160\" height=\"214\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignnone  wp-image-1553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"286\" height=\"214\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851.jpg\"><img class=\"alignnone  wp-image-2154\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68851-200x300.jpg\" alt=\"IMG_6885[1]\" width=\"129\" height=\"194\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignnone  wp-image-1556\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"205\" height=\"205\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\"alignnone  wp-image-2155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"303\" height=\"201\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Dec 2014 @ 105-108kgs\r\n</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignnone  wp-image-1558\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"176\" height=\"235\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignnone  wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"236\" height=\"236\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881.jpg\"><img class=\"alignnone  wp-image-2157\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68881-200x300.jpg\" alt=\"IMG_6888[1]\" width=\"159\" height=\"239\" /></a>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Gus Worland Apr 2015 @ 102-104kgs\r\n</strong></em></span></h3>\r\nMany have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series!\r\nThis event was  6 months post NY, and as you can see the journey towards sustained health has continued - and will continue.\r\nGo Gussy!\r\n\r\nJoining Gus at this event where 3 blokes starting their journey who where inspired by Gus in the \"Marathon Man\". They too, are now on the road to wellness - actually, living!\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/o0asPSUu52E\" width=\"636\" height=\"358\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Gus\' message &amp; purpose @ 93-96kgs\r\n</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ncEsrQ47wkc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Gus\' Rules - to maintain @ 95kgs (while remaining being Gus)\r\n</strong></span></em></h3>\r\n<blockquote><span style=\"color: #008080;\"><strong>1. If possible, eat food with little or zero human intervention.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>2. Eat less food but more energy dense - so real fats.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>3. If possible, eat on que - wait for the trigger of \"you should eat now\" (but test hunger first  with carbonated water).</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>4. Be sparing with complex starchy carbohydrates.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>5. Attempt to minimise or eliminate simple sugars.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>6. Schedule in rhythmic movement sessions at the start of the week.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>7. If possible, enjoy 1-or 2 beers, but switch to rted wine of spirits.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>8. If challenged with lifestyle stress, consume high fat zero sugar foods.</strong></span>\r\n\r\n<span style=\"color: #008080;\"><strong>9. Understand that a sub-optimal blow out food choice or a missed training session is only 1 meal of training session away from dialling back into balance.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>10. Make an attempt to support the Manly Warringah Sea Eagles. </strong> </span></blockquote>\r\n<a title=\"TRIPLE M SYDNEY\" href=\"http://www.triplem.com.au/sydney/\"><img class=\"size-medium wp-image-2165 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tripe-300x184.jpg\" alt=\"tripe\" width=\"300\" height=\"184\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST 17.15 - GUS WORLAND BEYOND THE MARATHON','','inherit','closed','closed','','2150-revision-v1','','','2015-04-27 20:34:58','2015-04-27 20:34:58','',2150,'http://balancehealthprograms.com.au/2150-revision-v1/',0,'revision','',0),