(5026,2,'2018-01-19 07:30:47','2018-01-19 07:30:47','<iframe src=\"https://www.youtube.com/embed/NNSyib0AGU0?feature=oembed\" width=\"1170\" height=\"878\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/hrrrrr.gif\');\">\r\n<h4></h4>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h2 style=\"text-align: center;\">Just 3 Intensity Zones</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">\'DTI\' ZONE</h2>\r\n<h4></h4>\r\n<h6>Your effort zone for \'almost all\' sessions.</h6>\r\n<h6>About \'your\' 60-70% perceived effort - no harder.</h6>\r\n<h6>Around 120-135 heart rate beats per minute.</h6>\r\n<h6>\'Your\' conversation pace.</h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'WORKING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Only used after 6 weeks of training. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 70-85% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 135-160 beats per minute.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">You can hold the pace for about 10 minutes.</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'BLOWING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Never should you explore this zone! </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 85-95% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 150-180 beats per minute. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">Very uncomfortable place!</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><img class=\" wp-image-5013 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-arrow.png\" alt=\"\" width=\"130\" height=\"170\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Key Features</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/food-choices\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Matching Food Choices</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/the-walk-run-method\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1><span style=\"color: #ffffff;\">The Walk/ Run Method</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/strength-balance-sets\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Strength Sessions</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be;\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Recovering Best</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','BLUE PROGRAM','','inherit','closed','closed','','4626-revision-v1','','','2018-01-19 07:30:47','2018-01-19 07:30:47','',4626,'http://balancehealthprograms.com.au/4626-revision-v1/',0,'revision','',0),(5016,2,'2018-01-18 06:01:15','2018-01-18 06:01:15','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h3></h3>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>Move consistently holding your DTI, you win!</em></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>Also, matching up your best food choices, you win big!</em></span></h1>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>\r\n</em> </span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em> </em></span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><img class=\" wp-image-5013 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-arrow.png\" alt=\"\" width=\"130\" height=\"170\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Key Features</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/hrrrrr.gif\');\">\r\n<h4></h4>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h2 style=\"text-align: center;\">Just 3 Intensity Zones</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">\'DTI\' ZONE</h2>\r\n<h4></h4>\r\n<h6>Your effort zone for \'almost all\' sessions.</h6>\r\n<h6>About \'your\' 60-70% perceived effort - no harder.</h6>\r\n<h6>Around 120-135 heart rate beats per minute.</h6>\r\n<h6>\'Your\' conversation pace.</h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'WORKING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Only used after 6 weeks of training. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 70-85% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 135-160 beats per minute.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">You can hold the pace for about 10 minutes.</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'BLOWING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Never should you explore this zone! </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 85-95% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 150-180 beats per minute. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">Very uncomfortable place!</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/food-choices\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Matching Food Choices</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/the-walk-run-method\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1><span style=\"color: #ffffff;\">The Walk/ Run Method</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/strength-balance-sets\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Strength Sessions</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be;\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Recovering Best</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','BLUE PROGRAM','','inherit','closed','closed','','4626-revision-v1','','','2018-01-18 06:01:15','2018-01-18 06:01:15','',4626,'http://balancehealthprograms.com.au/4626-revision-v1/',0,'revision','',0),(5015,2,'2018-01-18 05:52:54','2018-01-18 05:52:54','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>Guaranteed Blue Success </em></span></h1>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>If you move consistently holding your DTI you win!</em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>If you also match up your best food choices, you win big!</em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>That\'s it!</em> </span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em> </em></span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><img class=\" wp-image-5013 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-arrow.png\" alt=\"\" width=\"130\" height=\"170\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Key Features</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/hrrrrr.gif\');\">\r\n<h4></h4>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h2 style=\"text-align: center;\">Just 3 Intensity Zones</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">\'DTI\' ZONE</h2>\r\n<h4></h4>\r\n<h6>Your effort zone for \'almost all\' sessions.</h6>\r\n<h6>About \'your\' 60-70% perceived effort - no harder.</h6>\r\n<h6>Around 120-135 heart rate beats per minute.</h6>\r\n<h6>\'Your\' conversation pace.</h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'WORKING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Only used after 6 weeks of training. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 70-85% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 135-160 beats per minute.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">You can hold the pace for about 10 minutes.</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'BLOWING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Never should you explore this zone! </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 85-95% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 150-180 beats per minute. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">Very uncomfortable place!</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/food-choices\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Matching Food Choices</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/the-walk-run-method\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1><span style=\"color: #ffffff;\">The Walk/ Run Method</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/strength-balance-sets\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Strength Sessions</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be;\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Recovering Best</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','BLUE PROGRAM','','inherit','closed','closed','','4626-revision-v1','','','2018-01-18 05:52:54','2018-01-18 05:52:54','',4626,'http://balancehealthprograms.com.au/4626-revision-v1/',0,'revision','',0),(5329,2,'2018-02-11 22:12:49','2018-02-11 22:12:49','','BLUE PROGRAM - STAGE 1B','','inherit','closed','closed','','blue-program-stage-1b','','','2018-02-11 22:12:49','2018-02-11 22:12:49','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1B.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(5330,2,'2018-02-11 22:13:00','2018-02-11 22:13:00','','BLUE PROGRAM - STAGE 1.2018','','inherit','closed','closed','','blue-program-stage-1-2018','','','2018-02-11 22:13:00','2018-02-11 22:13:00','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.2018.pdf',0,'attachment','application/pdf',0),(5013,2,'2018-01-18 05:49:49','2018-01-18 05:49:49','','blue arrow','','inherit','closed','closed','','blue-arrow','','','2018-01-18 05:49:49','2018-01-18 05:49:49','',4626,'http://balancehealthprograms.com.au/wp-content/uploads/blue-arrow.png',0,'attachment','image/png',0),(5014,2,'2018-01-18 05:50:20','2018-01-18 05:50:20','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>Guaranteed Blue Success </em></span></h1>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>If you move consistently holding your DTI you win!</em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>If you also match up your best food choices, you win big!</em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em>That\'s it!</em> </span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em> </em></span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h4><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf\"><span style=\"color: #3366ff;\">OPEN STAGE 1 - </span></a>pdf &amp; print\r\n</span></h4>\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx\"><span style=\"color: #3366ff;\">BLUE PROGRAM - STAGE 1 -</span>docx<span style=\"color: #3366ff;\"> allowing changes &amp; links</span></a></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/t74O_EluI3Y?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n<h3><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-PROGRAM-3.3.docx\"><span style=\"color: #3366ff;\">OPEN STAGE 2 - </span></a>pdf &amp; print\r\n</span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-2.4docx.pdf\">OPEN STAGE 2 - </a></span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-PROGRAM-3.3.docx\">docx [allowing changes]</a></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #3366ff;\">FULL PROGRAM - abbreviated 1-page\r\n</span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Key Features</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/hrrrrr.gif\');\">\r\n<h4></h4>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h6></h6>\r\n<h2 style=\"text-align: center;\">Just 3 Intensity Zones</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">\'DTI\' ZONE</h2>\r\n<h4></h4>\r\n<h6>Your effort zone for \'almost all\' sessions.</h6>\r\n<h6>About \'your\' 60-70% perceived effort - no harder.</h6>\r\n<h6>Around 120-135 heart rate beats per minute.</h6>\r\n<h6>\'Your\' conversation pace.</h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'WORKING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Only used after 6 weeks of training. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 70-85% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 135-160 beats per minute.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">You can hold the pace for about 10 minutes.</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">\'BLOWING\' ZONE</span></h2>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h6><span style=\"color: #ffffff;\">Never should you explore this zone! </span></h6>\r\n<h6><span style=\"color: #ffffff;\">About 85-95% perceived effort.</span></h6>\r\n<h6><span style=\"color: #ffffff;\">Around 150-180 beats per minute. </span></h6>\r\n<h6><span style=\"color: #ffffff;\">Very uncomfortable place!</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/food-choices\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Matching Food Choices</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/the-walk-run-method\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1><span style=\"color: #ffffff;\">The Walk/ Run Method</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/strength-balance-sets\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Strength Sessions</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1e73be;\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Recovering Best</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','BLUE PROGRAM','','inherit','closed','closed','','4626-revision-v1','','','2018-01-18 05:50:20','2018-01-18 05:50:20','',4626,'http://balancehealthprograms.com.au/4626-revision-v1/',0,'revision','',0),(5009,2,'2018-01-18 03:59:14','2018-01-18 03:59:14','','FAT RULES','','inherit','closed','closed','','5002-revision-v1','','','2018-01-18 03:59:14','2018-01-18 03:59:14','',5002,'http://balancehealthprograms.com.au/5002-revision-v1/',0,'revision','',0),(1398,2,'2013-09-30 04:09:01','2013-09-30 04:09:01','<span style=\"color: #000000;\"><strong>My Programs Will:</strong></span>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></p>\r\n[blockquote]<span style=\"color: #000000;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span>\r\n<h3></h3>\r\n<div>\r\n<h3><span style=\"color: #993366;\"><em><strong>BP’S TOP 10 TIPS ON </strong></em></span></h3>\r\n<h3><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT</b></em></span></h3>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>This is my formula </strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>For the purpose of this article my formula refers to someone preparing for an endurance event – that is, everything from a 4km community fun run to an Ironman triathlon.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong> </strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\"><img class=\" wp-image-1281 alignright\" alt=\"nick run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\" width=\"156\" height=\"234\" /></a> it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\"><img class=\"size-full wp-image-1316 alignright\" alt=\"images (15)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\" width=\"275\" height=\"183\" /></a> volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\"><img class=\"size-full wp-image-1317 alignright\" alt=\"images (18)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\" width=\"259\" height=\"194\" /></a>repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1.jpg\"><img class=\"size-medium wp-image-1318 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1-200x300.jpg\" width=\"200\" height=\"300\" /></a> your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\"><img class=\"size-full wp-image-1319 alignright\" alt=\"images (17)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\" width=\"284\" height=\"177\" /></a> training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong>\r\n\r\n<strong>Your base conditioning needs assessing of progress</strong>\r\n\r\n<strong>You don’t start harder over threshold training until you have proven your base is built</strong>\r\n\r\n<strong>Start with slow, AZ, ascending miles – 1) building your heart and lung <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\"><img class=\"size-full wp-image-1325 alignright\" alt=\"images (16)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\" width=\"284\" height=\"177\" /></a>strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong>\r\n\r\n<strong>So the order is:</strong>\r\n<ol>\r\n	<li><strong>AZ based intro miles –– 6-8 weeks</strong></li>\r\n	<li><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></li>\r\n	<li><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></li>\r\n	<li><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\"><img class=\"size-full wp-image-1303 alignright\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" /></a>95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></li>\r\n	<li><strong>Quick 2-3 day rest up taper</strong></li>\r\n	<li><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></li>\r\n	<li><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></li>\r\n</ol>\r\n<strong>Enjoy your performance</strong>\r\n\r\n<strong>Brad</strong>\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-09-30 04:09:01','2013-09-30 04:09:01','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1400,2,'2014-04-14 04:03:35','2014-04-14 04:03:35','<h5><span style=\"color: #000000;\"><strong>My Programs Will:</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>This is my METHOD</strong></span>\r\n<h2><strong>1. LIFESTYLE ANALYSIS</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h2><strong>2. ENTER THE EVENT</strong></h2>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\"><img class=\" wp-image-1281 alignright\" alt=\"nick run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\" width=\"156\" height=\"234\" /></a> it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h2><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h2><strong>4. BUILD YOUR BASE</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\"><img class=\"size-full wp-image-1316 alignright\" alt=\"images (15)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\" width=\"275\" height=\"183\" /></a> volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span>\r\n<h2><strong>5. TIMETRIAL</strong></h2>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\"><img class=\"size-full wp-image-1317 alignright\" alt=\"images (18)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\" width=\"259\" height=\"194\" /></a>repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h2><strong>6. GET STRONGER</strong></h2>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h2><strong>7. RACE BRAIN BELIEF SETS</strong></h2>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1.jpg\"><img class=\"size-medium wp-image-1318 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1-200x300.jpg\" width=\"200\" height=\"300\" /></a> your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h2><strong>8. DITCH THE TECHNOLOGY</strong></h2>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h2><strong>9. FRESHEN UP </strong></h2>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h2><strong>10. BELIEVE</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\"><img class=\"size-full wp-image-1319 alignright\" alt=\"images (17)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\" width=\"284\" height=\"177\" /></a> training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\"><img class=\"size-full wp-image-1325 alignright\" alt=\"images (16)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\" width=\"284\" height=\"177\" /></a>strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\"><img class=\"size-full wp-image-1303 alignright\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" /></a>95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 04:03:35','2014-04-14 04:03:35','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1399,2,'2014-04-14 03:56:38','2014-04-14 03:56:38','<h5><span style=\"color: #000000;\"><strong>My Programs Will:</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n[blockquote]<span style=\"color: #000000;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span>\r\n<h3></h3>\r\n<div>\r\n<h3><span style=\"color: #993366;\"><em><strong>BP’S TOP 10 TIPS ON </strong></em></span></h3>\r\n<h3><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT</b></em></span></h3>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>This is my formula </strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>For the purpose of this article my formula refers to someone preparing for an endurance event – that is, everything from a 4km community fun run to an Ironman triathlon.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong> </strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\"><img class=\" wp-image-1281 alignright\" alt=\"nick run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\" width=\"156\" height=\"234\" /></a> it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\"><img class=\"size-full wp-image-1316 alignright\" alt=\"images (15)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\" width=\"275\" height=\"183\" /></a> volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\"><img class=\"size-full wp-image-1317 alignright\" alt=\"images (18)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\" width=\"259\" height=\"194\" /></a>repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1.jpg\"><img class=\"size-medium wp-image-1318 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1-200x300.jpg\" width=\"200\" height=\"300\" /></a> your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\"><img class=\"size-full wp-image-1319 alignright\" alt=\"images (17)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\" width=\"284\" height=\"177\" /></a> training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong>\r\n\r\n<strong>Your base conditioning needs assessing of progress</strong>\r\n\r\n<strong>You don’t start harder over threshold training until you have proven your base is built</strong>\r\n\r\n<strong>Start with slow, AZ, ascending miles – 1) building your heart and lung <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\"><img class=\"size-full wp-image-1325 alignright\" alt=\"images (16)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg\" width=\"284\" height=\"177\" /></a>strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong>\r\n\r\n<strong>So the order is:</strong>\r\n<ol>\r\n	<li><strong>AZ based intro miles –– 6-8 weeks</strong></li>\r\n	<li><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></li>\r\n	<li><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></li>\r\n	<li><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\"><img class=\"size-full wp-image-1303 alignright\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" /></a>95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></li>\r\n	<li><strong>Quick 2-3 day rest up taper</strong></li>\r\n	<li><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></li>\r\n	<li><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></li>\r\n</ol>\r\n<strong>Enjoy your performance</strong>\r\n\r\n<strong>Brad</strong>\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 03:56:38','2014-04-14 03:56:38','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (1404,2,'2014-04-14 04:14:48','2014-04-14 04:14:48','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 04:14:48','2014-04-14 04:14:48','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1407,2,'2014-04-14 05:56:01','2014-04-14 05:56:01','','runner','','inherit','closed','open','','runner','','','2014-04-14 05:56:01','2014-04-14 05:56:01','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg',0,'attachment','image/jpeg',0),(1458,2,'2014-04-22 03:46:14','2014-04-22 03:46:14','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan.</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:46:14','2014-04-22 03:46:14','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1457,2,'2014-04-22 03:44:24','2014-04-22 03:44:24','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan.</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5>[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong> [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong> [/tab2] [tab3]</h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></strong></h5>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:44:24','2014-04-22 03:44:24','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1434,2,'2014-04-14 06:56:38','2014-04-14 06:56:38','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5>[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong> [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong> [/tab2] [tab3]</h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></strong></h5>\r\n[/tab3] [/tabs]\r\n<h2>CALL ME FOR MORE INFO 0412 487 034</h2>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-14 06:56:38','2014-04-14 06:56:38','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1408,2,'2014-04-14 05:59:01','2014-04-14 05:59:01','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5>[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong> [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong> [/tab2] [tab3]</h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></strong></h5>\r\n[/tab3] [/tabs]\r\n<h2><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PART_1_-_THE_FREE_FALLIN_METHOD.pdf\">C</a>ALL ME FOR MORE INFO - 0412 487 034</h2>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-14 05:59:01','2014-04-14 05:59:01','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1409,2,'2014-04-14 06:02:32','2014-04-14 06:02:32','','run pic','','inherit','closed','open','','run-pic','','','2014-04-14 06:02:32','2014-04-14 06:02:32','',731,'http://balancehealthprograms.com.au/wp-content/uploads/run-pic.jpg',0,'attachment','image/jpeg',0),(1410,2,'2014-04-14 06:04:00','2014-04-14 06:04:00','','runners','','inherit','closed','open','','runners','','','2014-04-14 06:04:00','2014-04-14 06:04:00','',731,'http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg',0,'attachment','image/jpeg',0),(1411,2,'2014-04-14 06:04:39','2014-04-14 06:04:39','','run quote','','inherit','closed','open','','run-quote','','','2014-04-14 06:04:39','2014-04-14 06:04:39','',731,'http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg',0,'attachment','image/jpeg',0),(1412,2,'2014-04-14 06:05:44','2014-04-14 06:05:44','','run forest','','inherit','closed','open','','run-forest','','','2014-04-14 06:05:44','2014-04-14 06:05:44','',731,'http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg',0,'attachment','image/jpeg',0),(1413,2,'2014-04-14 06:06:27','2014-04-14 06:06:27','','leep running','','inherit','closed','open','','leep-running','','','2014-04-14 06:06:27','2014-04-14 06:06:27','',731,'http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png',0,'attachment','image/png',0),(1414,2,'2014-04-14 06:06:57','2014-04-14 06:06:57','','running strong','','inherit','closed','open','','running-strong','','','2014-04-14 06:06:57','2014-04-14 06:06:57','',731,'http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg',0,'attachment','image/jpeg',0),(1415,2,'2014-04-14 06:07:33','2014-04-14 06:07:33','','run','','inherit','closed','open','','run','','','2014-04-14 06:07:33','2014-04-14 06:07:33','',731,'http://balancehealthprograms.com.au/wp-content/uploads/run.jpg',0,'attachment','image/jpeg',0),(1416,2,'2014-04-14 06:08:13','2014-04-14 06:08:13','','keep running','','inherit','closed','open','','keep-running','','','2014-04-14 06:08:13','2014-04-14 06:08:13','',731,'http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg',0,'attachment','image/jpeg',0),(1417,2,'2014-04-14 06:08:24','2014-04-14 06:08:24','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a>your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:08:24','2014-04-14 06:08:24','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1418,2,'2014-04-14 06:10:08','2014-04-14 06:10:08','','run pic','','inherit','closed','open','','run-pic-2','','','2014-04-14 06:10:08','2014-04-14 06:10:08','',731,'http://balancehealthprograms.com.au/wp-content/uploads/run-pic1.jpg',0,'attachment','image/jpeg',0),(1419,2,'2014-04-14 06:10:21','2014-04-14 06:10:21','','running4','','inherit','closed','open','','running4','','','2014-04-14 06:10:21','2014-04-14 06:10:21','',731,'http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg',0,'attachment','image/jpeg',0),(1420,2,'2014-04-14 06:11:07','2014-04-14 06:11:07','','sweat running','','inherit','closed','open','','sweat-running','','','2014-04-14 06:11:07','2014-04-14 06:11:07','',731,'http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg',0,'attachment','image/jpeg',0),(1421,2,'2014-04-14 06:11:23','2014-04-14 06:11:23','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a>your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:11:23','2014-04-14 06:11:23','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1422,2,'2014-04-14 06:12:19','2014-04-14 06:12:19','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a>your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:12:19','2014-04-14 06:12:19','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1423,2,'2014-04-14 06:23:56','2014-04-14 06:23:56','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:23:56','2014-04-14 06:23:56','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1424,2,'2014-04-14 06:25:30','2014-04-14 06:25:30','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:25:30','2014-04-14 06:25:30','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1425,2,'2014-04-14 06:28:01','2014-04-14 06:28:01','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:28:01','2014-04-14 06:28:01','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1426,2,'2014-04-14 06:28:52','2014-04-14 06:28:52','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:28:52','2014-04-14 06:28:52','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1427,2,'2014-04-14 06:29:47','2014-04-14 06:29:47','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:29:47','2014-04-14 06:29:47','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1428,2,'2014-04-14 06:35:27','2014-04-14 06:35:27','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 06:35:27','2014-04-14 06:35:27','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1429,2,'2014-04-14 06:43:53','2014-04-14 06:43:53','','runn quote','','inherit','closed','open','','runn-quote','','','2014-04-14 06:43:53','2014-04-14 06:43:53','',5,'http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg',0,'attachment','image/jpeg',0),(1430,2,'2014-04-14 06:44:11','2014-04-14 06:44:11','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise Specialist</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h5><strong>Please note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.</strong></h5>\r\n<h5><strong>Importantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.</strong></h5>\r\n<h5><strong>Please see my list of testimonials for a further insight of my services.</strong></h5>\r\n<h2><strong>BP INVESTMENT</strong></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>My 3 -Part Running Efficiency Program - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gift vouchers available - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Blood Lactate Threshold Assessment - 120 (excl) - 45mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>28 Day block training programs - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Training sessions with BP - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" alt=\"runn quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','open','','5-revision-v1','','','2014-04-14 06:44:11','2014-04-14 06:44:11','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1431,2,'2014-04-14 06:45:09','2014-04-14 06:45:09','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Please note</span> - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.</strong></h5>\r\n<h5><strong>Importantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.</strong></h5>\r\n<h5><strong>Please see my list of testimonials for a further insight of my services.</strong></h5>\r\n<h2><strong>BP INVESTMENT</strong></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>My 3 -Part Running Efficiency Program - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gift vouchers available - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Blood Lactate Threshold Assessment - 120 (excl) - 45mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>28 Day block training programs - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Training sessions with BP - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" alt=\"runn quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','open','','5-revision-v1','','','2014-04-14 06:45:09','2014-04-14 06:45:09','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1432,2,'2014-04-14 06:46:12','2014-04-14 06:46:12','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Please note</span> - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.</strong></h5>\r\n<h5><strong>Importantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.</strong></h5>\r\n<h5><strong>Please see my list of testimonials for a further insight of my services.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 120 (excl) - 45mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" alt=\"runn quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','open','','5-revision-v1','','','2014-04-14 06:46:12','2014-04-14 06:46:12','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1433,2,'2014-04-14 06:54:35','2014-04-14 06:54:35','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<span style=\"color: #993366;\"><em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em></span>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\" wp-image-1280 alignright\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"210\" height=\"140\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong></span>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #993366;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<span style=\"color: #993366;\"><em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em></span>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<a style=\"color: #ff4b33; line-height: 24px; font-size: 16px;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\" wp-image-1257 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"140\" height=\"210\" /></a>\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\" wp-image-1177 alignright\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"139\" height=\"210\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"size-medium wp-image-1175 alignleft\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>CANBERRA MARATHON - April 14 2013</strong></em></span>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"size-medium wp-image-1258 alignright\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<span style=\"color: #993366;\"><em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em></span>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\n<strong>London Marathon</strong> &gt; <em><strong>Richie Bray</strong></em> - always going to be tough backing up after 250km through a desert.  And yes, the machine did find to tough.  Lesson learn\'t for all of us - rest up after A-Priority races &gt; body &amp; mind both crave rest &amp; recovery - well done Richie boy\r\n\r\n<span style=\"color: #993366;\"><em><b>IRONMAN AUSTRALIA</b> -</em> <em><strong>5th May 2013</strong></em></span>\r\n\r\n<a style=\"color: #ff4b33; line-height: 24px; font-size: 16px;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\"><img class=\"size-full wp-image-1301 alignright\" alt=\"PA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\" width=\"123\" height=\"185\" /></a>\r\n\r\n<em><strong>Pete Allott</strong></em> - ohhhhhhh PA!!, a cracking PB - which, as we all know - we take every time, but, if it wasn\'t for gear lever snapping off (locked in the big ring - ouch!)- and a draft penalty (one of the first racers I\'ve actually heard concede their guilt - gotta concentrate guys - so easy to creep up on the rider in front when your head is down).  Anyway, seriously awesome confidence building race<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PETE-ALLOTT.docx\">\r\n</a>\r\n\r\n<em><strong>David Sutherland</strong></em> - First time IM\'er Sutho was tackling Tony Abbott\'s 14.14 on the Port Macquarie course.  Sutho looked a special at the 2okm mark on the run, holding his 9 min run/ 1 min walk formula perfectly.  Then, the inevitable \"22kms to go\" cave, provided it\'s usual limiting challenge.   Thankfully Sutho muscled up and nailed Abbo\'s time.  Congrats Sutho - \"you are an Ironman\"<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\"><img class=\"alignnone size-full wp-image-1302\" alt=\"sutho\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\" width=\"125\" height=\"83\" /></a>\r\n\r\n<img class=\"size-full wp-image-1303 alignright\" style=\"line-height: 24px; font-size: 16px;\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" />\r\n\r\n<em><strong>Kane Towns</strong></em> - Holy molly!!!!! - 8th overall off the bike.  Desperately keen for a Kona slot, I\'m not sure I\'ve seen anyone have such a red hot crack like this for years - so good Townzy - lay it out there.  Ran consistently well - running a PB time - so close Townz\r\n\r\ny - so pumped with your performance\r\n\r\n<em>This is how you hit the line!</em>\r\n\r\n<em><strong>David Northey</strong></em> - Lord help us all when big Dave actually works out how good he actually is.  A scary machine on the bike &amp; run - what this space, I promise he will deliver an all-time performance in the near future\r\n\r\n<em><strong>Julie Shelley -</strong></em> 4 x Kona finisher - so a star &gt; pushed hard all day - so close to a stella day - like, so close - bring on Cairns - I\'m smelling a PB run leg - you watch\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, Gilda, JL, Mobes, Presto, Matty T, Reggie, Neil, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess, Sid, Mick, Will, Blake\r\n\r\n<em><strong>Battle of the Day</strong> </em>- <em>Willie B vs Sid S vs Mick E</em> - too tough to tell (hold your money and bet late) Willie is coming off a stella marathon so legs will be hard at the 16km mark, Mick  has been following the BP formula closely and has shown impressive speed in training, while new comer, and untested on land - Sid S, is a thoroughbred - so beware.  All have a genuine chance - so tune in to the result - on your marks boys\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z, Julie S (did Kona 2012, Melbourne, Port Mac &amp; now Cairns)\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2014-04-14 06:54:35','2014-04-14 06:54:35','',1094,'http://balancehealthprograms.com.au/1094-revision-v1/',0,'revision','',0),(1435,2,'2014-04-14 06:57:04','2014-04-14 06:57:04','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan.</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5>[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong> [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong> [/tab2] [tab3]</h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></strong></h5>\r\n[/tab3] [/tabs]\r\n<h2>CALL ME FOR MORE INFO 0412 487 034</h2>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-14 06:57:04','2014-04-14 06:57:04','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1436,2,'2014-04-16 05:07:56','2014-04-16 05:07:56','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5>https://www.youtube.com/watch?v=TJXLDlAkIQw</h5>\r\n<h5></h5>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-16 05:07:56','2014-04-16 05:07:56','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1437,2,'2014-04-16 05:10:24','2014-04-16 05:10:24','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5></h5>\r\n<h5>https://www.youtube.com/watch?v=tnAelBlEAyk</h5>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-16 05:10:24','2014-04-16 05:10:24','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1438,2,'2013-09-30 03:33:01','2013-09-30 03:33:01','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It 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></strong></p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<h1 style=\"text-align: center; font-size: x-large;\"><strong>So why my method?</strong></h1>\r\n<p style=\"text-align: justify;\">For 23 years I have analysed, practiced, trained, raced and coached all things running.</p>\r\n<p style=\"text-align: justify;\"><strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat my way through every event from 4km community runs to the World Championship Hawaii Ironman Triathlon. I have coached over 400 people to complete their first half marathon, over 300 people to complete their first full marathon, 100’s of people to complete triathlons of all distances, and countless others to compete in running based sports. Many of those I have coached, simply want to revel in the self gratification of completing their race. Others have used running events as the vehicle to improve their health. Then there are those who use my experience to take their performance to their optimum, with the ultimate goal of racing to win.</p>\r\n<p style=\"text-align: justify;\">If I were to narrow it down to the one thing experience and education has taught me, it’s that there is a<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running related goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is essential for you.</p>\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/qQDwBVufF5Y\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-09-30 03:33:01','2013-09-30 03:33:01','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1440,2,'2014-04-16 05:12:30','2014-04-16 05:12:30','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It 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></strong></p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<p style=\"text-align: center; font-size: x-large;\">https://www.youtube.com/watch?v=TJXLDlAkIQw</p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/qQDwBVufF5Y\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-16 05:12:30','2014-04-16 05:12:30','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1442,2,'2014-04-16 06:46:04','2014-04-16 06:46:04','https://www.youtube.com/watch?v=Ezus9uVRIRw','How It Works','','inherit','closed','open','','1361-revision-v1','','','2014-04-16 06:46:04','2014-04-16 06:46:04','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1443,2,'2014-04-16 06:49:26','2014-04-16 06:49:26','&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Call Brad Pamp for Group Programs - <span style=\"color: #0000ff;\">0412 487 034</span></strong></span></h4>\r\nhttps://www.youtube.com/watch?v=ibzWBAKwopY\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Determine Your Program','','inherit','closed','open','','1362-revision-v1','','','2014-04-16 06:49:26','2014-04-16 06:49:26','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1444,2,'2015-03-02 21:34:58','2015-03-02 21:34:58','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\n&nbsp;\n\n<strong>Morning Team,</strong>\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"192\" height=\"165\" /></a>Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\n\n&nbsp;\n\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\n\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\n<strong>Here are 4 key features I teach.</strong>\n<span style=\"color: #993366;\"> <strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong></span>\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\n<span style=\"color: #993366;\"><strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong></span>\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\n<span style=\"color: #993366;\"><strong>3. SOFT CONTACT</strong></span>\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\n<span style=\"color: #993366;\"><strong>4. LIFT SUPPORTING LEG</strong></span>\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #993366;\"><strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong></span></h5>\n</blockquote>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\">MORE RUNNING TECHNIQUE INFO</div>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-autosave-v1','','','2015-03-02 21:34:58','2015-03-02 21:34:58','',1361,'http://balancehealthprograms.com.au/1361-autosave-v1/',0,'revision','',0),(1445,2,'2014-04-16 06:52:37','2014-04-16 06:52:37','https://www.youtube.com/watch?v=Ezus9uVRIRw\r\n\r\n&nbsp;\r\n<h3><strong>CALL BRAD PAMP FOR INFORMATION ON GROUP PROGRAMS</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>CITY TO SURF CORPORATE PROGRAMS </strong></span></h4>\r\n<ol>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">On-site Presentations - all things Running </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">Graded Programs</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">Group Skills sessions</strong></h5>\r\n</li>\r\n</ol>','How It Works','','inherit','closed','open','','1361-revision-v1','','','2014-04-16 06:52:37','2014-04-16 06:52:37','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1446,2,'2014-04-16 06:53:03','2014-04-16 06:53:03','https://www.youtube.com/watch?v=Ezus9uVRIRw\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>CALL BRAD PAMP FOR INFORMATION ON GROUP PROGRAMS</strong></span></h3>\r\n<h4><span style=\"color: #993366;\"><strong>CITY TO SURF CORPORATE PROGRAMS </strong></span></h4>\r\n<ol>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">On-site Presentations - all things Running </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">Graded Programs</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\">Group Skills sessions</strong></h5>\r\n</li>\r\n</ol>','How It Works','','inherit','closed','open','','1361-revision-v1','','','2014-04-16 06:53:03','2014-04-16 06:53:03','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1447,2,'2014-04-16 06:54:13','2014-04-16 06:54:13','','kona','','inherit','closed','open','','kona','','','2014-04-16 06:54:13','2014-04-16 06:54:13','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg',0,'attachment','image/jpeg',0),(1488,2,'2014-05-30 03:28:22','2014-05-30 03:28:22','<h1><span style=\"color: #993366;\"><strong>WELCOME TO TEAM BP</strong></span></h1>\r\n<h1><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-pic.jpg\"><img class=\"size-medium wp-image-1409 aligncenter\" alt=\"run pic\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-pic-300x199.jpg\" width=\"300\" height=\"199\" /></a></h1>\r\n<h4><span style=\"color: #993366;\"><strong>Welcome guys,   </strong></span></h4>\r\n<h5>Every week I\'ll be adding information for your continued interest.  Everything from relevant training articles, the latest nutritional info, Q&amp;A\'s with members and elite athletes.</h5>\r\n<h5>Most importantly I\'ll be adding a section of our team and who is doing what.  As you know everyone I train and advise is leading towards their goal event.</h5>\r\n<h5>So stay tuned for emailed updates</h5>\r\n<h5>Just to start if you\'re challenged with your long weekend session - click video below</h5>\r\nhttps://www.youtube.com/watch?v=Ezus9uVRIRw','Team BP','','inherit','closed','open','','1094-revision-v1','','','2014-05-30 03:28:22','2014-05-30 03:28:22','',1094,'http://balancehealthprograms.com.au/1094-revision-v1/',0,'revision','',0),(1448,2,'2014-04-16 06:54:25','2014-04-16 06:54:25','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<span style=\"color: #993366;\"><em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em></span>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\" wp-image-1280 alignright\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"210\" height=\"140\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong></span>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #993366;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<span style=\"color: #993366;\"><em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em></span>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<a style=\"color: #ff4b33; line-height: 24px; font-size: 16px;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\" wp-image-1257 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"140\" height=\"210\" /></a>\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\" wp-image-1177 alignright\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"139\" height=\"210\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"size-medium wp-image-1175 alignleft\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>CANBERRA MARATHON - April 14 2013</strong></em></span>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"size-medium wp-image-1447 alignright\" alt=\"kona\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" width=\"300\" height=\"200\" /></a>players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"size-medium wp-image-1258 alignright\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<span style=\"color: #993366;\"><em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em></span>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\n<strong>London Marathon</strong> &gt; <em><strong>Richie Bray</strong></em> - always going to be tough backing up after 250km through a desert.  And yes, the machine did find to tough.  Lesson learn\'t for all of us - rest up after A-Priority races &gt; body &amp; mind both crave rest &amp; recovery - well done Richie boy\r\n\r\n<span style=\"color: #993366;\"><em><b>IRONMAN AUSTRALIA</b> -</em> <em><strong>5th May 2013</strong></em></span>\r\n\r\n<a style=\"color: #ff4b33; line-height: 24px; font-size: 16px;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\"><img class=\"size-full wp-image-1301 alignright\" alt=\"PA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\" width=\"123\" height=\"185\" /></a>\r\n\r\n<em><strong>Pete Allott</strong></em> - ohhhhhhh PA!!, a cracking PB - which, as we all know - we take every time, but, if it wasn\'t for gear lever snapping off (locked in the big ring - ouch!)- and a draft penalty (one of the first racers I\'ve actually heard concede their guilt - gotta concentrate guys - so easy to creep up on the rider in front when your head is down).  Anyway, seriously awesome confidence building race<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PETE-ALLOTT.docx\">\r\n</a>\r\n\r\n<em><strong>David Sutherland</strong></em> - First time IM\'er Sutho was tackling Tony Abbott\'s 14.14 on the Port Macquarie course.  Sutho looked a special at the 2okm mark on the run, holding his 9 min run/ 1 min walk formula perfectly.  Then, the inevitable \"22kms to go\" cave, provided it\'s usual limiting challenge.   Thankfully Sutho muscled up and nailed Abbo\'s time.  Congrats Sutho - \"you are an Ironman\"<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\"><img class=\"alignnone size-full wp-image-1302\" alt=\"sutho\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\" width=\"125\" height=\"83\" /></a>\r\n\r\n<img class=\"size-full wp-image-1303 alignright\" style=\"line-height: 24px; font-size: 16px;\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" />\r\n\r\n<em><strong>Kane Towns</strong></em> - Holy molly!!!!! - 8th overall off the bike.  Desperately keen for a Kona slot, I\'m not sure I\'ve seen anyone have such a red hot crack like this for years - so good Townzy - lay it out there.  Ran consistently well - running a PB time - so close Townz\r\n\r\ny - so pumped with your performance\r\n\r\n<em>This is how you hit the line!</em>\r\n\r\n<em><strong>David Northey</strong></em> - Lord help us all when big Dave actually works out how good he actually is.  A scary machine on the bike &amp; run - what this space, I promise he will deliver an all-time performance in the near future\r\n\r\n<em><strong>Julie Shelley -</strong></em> 4 x Kona finisher - so a star &gt; pushed hard all day - so close to a stella day - like, so close - bring on Cairns - I\'m smelling a PB run leg - you watch\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, Gilda, JL, Mobes, Presto, Matty T, Reggie, Neil, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess, Sid, Mick, Will, Blake\r\n\r\n<em><strong>Battle of the Day</strong> </em>- <em>Willie B vs Sid S vs Mick E</em> - too tough to tell (hold your money and bet late) Willie is coming off a stella marathon so legs will be hard at the 16km mark, Mick  has been following the BP formula closely and has shown impressive speed in training, while new comer, and untested on land - Sid S, is a thoroughbred - so beware.  All have a genuine chance - so tune in to the result - on your marks boys\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z, Julie S (did Kona 2012, Melbourne, Port Mac &amp; now Cairns)\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2014-04-16 06:54:25','2014-04-16 06:54:25','',1094,'http://balancehealthprograms.com.au/1094-revision-v1/',0,'revision','',0),(1451,2,'2014-04-17 01:29:16','2014-04-17 01:29:16','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It 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></strong></p>\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=TJXLDlAkIQw</p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=g7B5IHtUXFg</p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-17 01:29:16','2014-04-17 01:29:16','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1452,2,'2014-04-17 01:30:00','2014-04-17 01:30:00','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It 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></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=g7B5IHtUXFg</p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-17 01:30:00','2014-04-17 01:30:00','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1454,2,'2014-04-17 02:12:39','2014-04-17 02:12:39','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5></h5>\r\n<h5><iframe width=\"420\" height=\"315\" src=\"//www.youtube.com/embed/tnAelBlEAyk\" frameborder=\"0\" allowfullscreen></iframe></h5>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-17 02:12:39','2014-04-17 02:12:39','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1802,2,'2015-01-07 09:20:27','2015-01-07 09:20:27','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Be completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" alt=\"arrow_bullet[1]\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote></blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5></h5>\r\n<h5><iframe src=\"//www.youtube.com/embed/tnAelBlEAyk\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" alt=\"running4\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" alt=\"sweat running\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 09:20:27','2015-01-07 09:20:27','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1455,2,'2014-04-17 02:13:09','2014-04-17 02:13:09','<h4><span style=\"color: #993366;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />  Safely lead you to your goal.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Are completely considerate of your lifestyle.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard. </strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results.</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief.  </strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>As a 43 year old married man with 3 kids, who has worked long hours for over 25 years training busy goal oriented people AND still enjoys training and competing in the odd race; </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may<span style=\"color: #000000;\"> not</span> be in their best interest. </strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.</strong></span></h5>\r\n<h3></h3>\r\n</blockquote>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5></h5>\r\n<h5><iframe src=\"//www.youtube.com/embed/tnAelBlEAyk\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></h5>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg\"><img class=\"size-medium wp-image-1410 alignright\" alt=\"runners\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg\" width=\"300\" height=\"199\" /></a><span style=\"color: #993366;\">your lifestyle</span>.  Determine realistically your training opportunity.  </strong></h5>\r\n<h5><strong>Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to <span style=\"color: #993366;\">compete or simply complete!</span></strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h5><span style=\"color: #993366;\"><strong>I have all clients complete a brief 1 page <span style=\"text-decoration: underline;\">LIFESTYLE ANALYSIS</span></strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied <span style=\"color: #993366;\">your lifestyle will complement the necessary commitment</span> to achieve <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg\"><img class=\" wp-image-1411 alignright\" alt=\"run quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg\" width=\"180\" height=\"131\" /></a>your goal, <span style=\"color: #993366;\">enter the race</span> and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.</strong></h5>\r\n<h5><strong>Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg\"><img class=\"size-medium wp-image-1412 alignright\" alt=\"run forest\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg\" width=\"300\" height=\"123\" /></a> reason for failure is <span style=\"color: #993366;\">people training too hard too soon</span>.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  <span style=\"color: #993366;\"><em>This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.</em></span>  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<blockquote>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – <span style=\"color: #993366;\">“stay within your Aerobic Zone”</span> if you venture over and above <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png\"><img class=\"size-medium wp-image-1413 alignright\" alt=\"leep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png\" width=\"300\" height=\"150\" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about <em><span style=\"color: #993366;\">controlling and monitoring your intensity</span></em>.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  <span style=\"color: #993366;\">Be patient!</span> Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  <em><span style=\"color: #993366;\">Shelve smack down sets for now</span></em>.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - </strong></span><strong>FOCUS ON TECHNIQUE</strong><span style=\"color: #993366;\"><strong> &gt; get taught&gt;</strong></span><strong><em>practice&gt;practice&gt;practice</em></strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">So how do we know when it’s time to step it up?</span>  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"216\" height=\"240\" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong> In fact, even more so when aging (that’s me).  </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of intervals right, and you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run.jpg\"><img class=\"size-medium wp-image-1415 aligncenter\" alt=\"run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg\" width=\"300\" height=\"220\" /></a></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile (or grimmice), know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>– Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg\"><img class=\"size-medium wp-image-1416 aligncenter\" alt=\"keep running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg\" width=\"300\" height=\"186\" /></a></p>\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><span style=\"color: #993366;\"><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg\"><img class=\"size-medium wp-image-1419 alignright\" alt=\"running4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg\" width=\"300\" height=\"168\" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" alt=\"sweat running\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" width=\"211\" height=\"300\" /></a>\r\n\r\n&nbsp;\r\n<h5><strong>Brad</strong></h5>\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<h5><strong>My programs are designed for <span style=\"color: #993366;\">28 days. </span></strong></h5>\r\n<h5><strong>I send them to you - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n<h5><strong>You send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n<h5><strong>I email you your next block until we reach your goal.</strong></h5>\r\n<h5><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you keep going. </strong></h5>','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-17 02:13:09','2014-04-17 02:13:09','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1460,2,'2014-04-22 03:50:07','2014-04-22 03:50:07','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong></h5>\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong></h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:50:07','2014-04-22 03:50:07','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),