(2952,2,'2016-04-19 02:57:36','2016-04-19 02:57:36','Today’s post offers a brief case study performed by me.\r\n\r\n&nbsp;\r\n\r\nWill spending a ‘limited’ time at altitude (5000-7000ft), both in training and while recovering, improve my fitness (my <em>aerobic capacity)</em> and tolerance for more and harder <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7692.jpg\"><img class=\"  wp-image-2949 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7692-300x105.jpg\" alt=\"IMG_7692\" width=\"480\" height=\"168\" /></a>work?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMore importantly, will this possible improvement make me faster for longer?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Also, will altitude training;</strong></span>\r\n<blockquote><span style=\"color: #008080;\">Influence my weight? as in increase fat loss,</span>\r\n\r\n<span style=\"color: #008080;\">Affect my sleep quality?, or,</span>\r\n\r\n<span style=\"color: #008080;\">Will increased training demands suppress my immune system?</span></blockquote>\r\nOr, is the whole thing ‘altitude training thing’ a waste of time and I’d be better served simply training (perhaps harder) and recovering (stress-free) at sea level.  After all training stress (that is to facilitate adaptation) can be produced in many ways; with the most common being,\r\n<blockquote><span style=\"color: #008080;\">Increasing and inter-changing intensity.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Increasing heat exposure (which has recently gained exposure in the sports physiology world).</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Increasing load &amp; resistance.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Calorie reduced diets.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">And of course increasing volume.</span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><em>All in all, training stress it’s nothing more than creating ‘controlled’ stress that in time <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hvgxxsd.jpg\"><img class=\"  wp-image-2820 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hvgxxsd-300x221.jpg\" alt=\"hvgxxsd\" width=\"210\" height=\"155\" /></a>yields tolerance.   This tolerance usually delivers the opportunity for ‘more work’.</em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhile the list above relates to physiology, it could be argued that much of training adaptation is relative to the brain accepting I’m not placing my well-being at risk.   In time, with repeated practice my brain usually accepts an increase in relative intensity by prolonging my fatigue and improving my performance.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Into Thin Air</strong></span>\r\n\r\n&nbsp;\r\n\r\nSimply, my <em>aerobic capacity</em> refers to my ability to intake, transport, and utilise oxygen to<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/breatheas.jpg\"><img class=\" size-full wp-image-2945 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/breatheas.jpg\" alt=\"breatheas\" width=\"197\" height=\"256\" /></a> produce sustained energy.  More so it’s the maximum effort I can maintain before I can no long favour oxygen as my primary driver for energy.  At this point my brain will signal that I switch to a more anaerobic (without oxygen) pathway.   One physiological result of this limited pathway is the accumulation of lactic acid in my muscles and lungs.  Basically the by-product of pushing over and above my aerobic capacity is the accumulation of hydrogen ions – which – leads to an increase in cellular acidity.  This increase in lactic acid theoretically is designed to slow me down, as it becomes increasingly uncomfortable to tolerate.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMost of you know that burning sensation in your lungs and muscles, when you find yourself sprinting for the bus.  Sometimes, if you’re pushing yourself hard enough, or, if you’re simply dreadfully out of knick, you experience a metallic taste in the back of your throat.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>Therefore</em></strong>, 1) improving my ability to utilise oxygen at increasing intensities (as in increase supply) and 2) increase my tolerance of discomfort when favouring my anaerobic pathway are key ingredients in improving my performance.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>A PERSONAL STUDY</strong> – Enter: the magnificent Snowy Mountain Region.\r\n\r\n&nbsp;\r\n\r\n<strong> Is it possible to improve my aerobic capacity with a 4 day training dose at altitude?</strong>\r\n\r\nIn short, over four days and 10 training sessions, a few mates and I rode up to Thredbo and back, swam in Jindabyne (an almost Hawaii-like balmy 20-21’ - seriously), and possibly our hardest day was running from Charlotte’s Pass to Mount Kosciuszko and back (20kms) at 7,000ft.\r\n\r\n&nbsp;\r\n\r\n<strong>The good bits</strong>\r\n\r\nThe Snowy Mountains are nothing short of ‘breathtakingly’ spectacular.  The water was super clean, the roads are near perfect,  the climbs while challenging are equally entertaining, the descents saw me post  a new  speed PB of  87.5kph, and the off-road runs surely stand up to alternate altitude training mecca’s like Colorado and the French Alps (so I reckon).\r\n\r\n&nbsp;\r\n\r\n<strong>The bad bits.</strong>\r\n\r\nThe thin air at 7000ft offered a breathing demand like I’d never experienced before.  And yes, while we were ascending at roughly 3-6% gradient it felt like I was running on the spot.  My chest felt like I was wearing a super constricting tight wetsuit making inhalation 50% harder than normal which reflected in my pedestrian pace.\r\n\r\nAll 3 of us suggested suffering from poor sleep.  Perhaps we were over-trained, or perhaps our bodies were simply working overtime recovering and finding an increasingly difficult to supply the best recovery ingredient of all - oxygen.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So what’s the theory?</strong></span>\r\n\r\nIt’s simply the laws of adaptation.  Force your body into finding oxygen....<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/epoee.jpg\"><img class=\" size-medium wp-image-2943 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/epoee-300x233.jpg\" alt=\"epoee\" width=\"300\" height=\"233\" /></a>somewhere.  Make it, find it, and use it.\r\n\r\nBasically the most vital function in increasing my O2 availability is by increasing the production of red blood cells.  Training adaptations, via my kidneys produce a hormone called erythropoietin (EPO).  EPO then facilitates increased RBC production via bone marrow.   RBC’s attach and transport 02 to where it’s needed most – working muscles.\r\n\r\nTherefore, more EPO, more RBC’s, less perceived discomfort, more work produced.  Your breathing rate is irrelevant if you don’t have the transporters (being; red blood cells) of 02 to your working muscles.\r\n\r\nIn time, by forcing my body to manufacture increased RBC’s, I can, theoretically, perform <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/rbc.jpg\"><img class=\"  wp-image-2944 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rbc.jpg\" alt=\"rbc\" width=\"194\" height=\"121\" /></a>greater work before fatigue slows my performance, via an increase in muscle cell acidity.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Does it work?</strong></span>\r\n\r\nWell, I should concede I did not undertake a haematocrit (blood judge of 02 saturation) before and after our brief training camp.  However, returning to sea level after just 4 days at 7000 ft, I certainly found my first run back super easy.  In fact, breathing was so easy, my legs (strength &amp; coordination) were clearly limiting my performance more than breathing demands.  These perceived performance gains lasted around 3 weeks.\r\n\r\nSo I guess something seemed to work.   Of course it could have simply been a reduction in training stress – eg now I had more available 02. It felt similar to running with 5 less kilograms.\r\n\r\n<strong> </strong>\r\n\r\n<strong>Can I mimic these adaptations while at sea level and on a budget?</strong>\r\n\r\n<strong> </strong>\r\n\r\nResearch and certainly my experience suggests the following training stimulus can produce a similar adaptive ‘feeling’.\r\n\r\n&nbsp;\r\n\r\n<strong>Hypoxic training </strong>– harder and smaller bouts of anaerobic (without oxygen) interval <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/breath.jpg\"><img class=\"  wp-image-2946 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/breath-244x300.jpg\" alt=\"breath\" width=\"200\" height=\"246\" /></a>training.  Eg. breathing every 5<sup>th</sup>, 7<sup>th</sup>, or 9<sup>th</sup> stroke in swimming, or something I’ve played around with success is breathing through a ‘breathe easy’ unit (see pic) while riding a stationary bike, or finally simply running hill repeats broken with fast push up sets.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nI’m told altitude tents and specific altitude training rooms can also produce results related to haematocrit (increasing O2) and performance adaptations.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAll in all, its likely altitude training produces an improved performance.  And, let’s face, I suspect 4-6 months would most certainly produce significant athletic changes.\r\n\r\n&nbsp;\r\n\r\nFinally, as so much of endurance performance is largely governed by one’s ability to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7685.jpg\"><img class=\"  wp-image-2948 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7685-225x300.jpg\" alt=\"IMG_7685\" width=\"138\" height=\"184\" /></a>dissipate heat, specific heat stress training could possibility offer more bang for one’s buck.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #008080;\">Above all, if you move you’ll improve.   </span></strong>\r\n\r\n&nbsp;\r\n\r\nBP','PAMPY’S POST 9.16 DOES ALTITUDE TRAINING MAKE YOU FASTER? AND DO PSEUDO VERSIONS WORK?','','inherit','closed','closed','','2942-revision-v1','','','2016-04-19 02:57:36','2016-04-19 02:57:36','',2942,'http://balancehealthprograms.com.au/2942-revision-v1/',0,'revision','',0),(2953,2,'2016-04-19 02:58:22','2016-04-19 02:58:22','Today’s post offers a brief case study performed by me.\r\n\r\n&nbsp;\r\n\r\nWill spending a ‘limited’ time at altitude (5000-7000ft), both in training and while recovering, improve my fitness (my <em>aerobic capacity)</em> and tolerance for more and harder <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7692.jpg\"><img class=\"  wp-image-2949 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7692-300x105.jpg\" alt=\"IMG_7692\" width=\"480\" height=\"168\" /></a>work?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMore importantly, will this possible improvement make me faster for longer?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Also, will altitude training;</strong></span>\r\n<blockquote><span style=\"color: #008080;\">Influence my weight? as in increase fat loss,</span>\r\n\r\n<span style=\"color: #008080;\">Affect my sleep quality?, or,</span>\r\n\r\n<span style=\"color: #008080;\">Will increased training demands suppress my immune system?</span></blockquote>\r\nOr, is the whole thing ‘altitude training thing’ a waste of time and I’d be better served simply training (perhaps harder) and recovering (stress-free) at sea level.  After all training stress (that is to facilitate adaptation) can be produced in many ways; with the most common being,\r\n<blockquote><span style=\"color: #008080;\">Increasing and inter-changing intensity.</span>\r\n\r\n<span style=\"color: #008080;\">Increasing heat exposure (which has recently gained exposure in the sports physiology world).</span>\r\n\r\n<span style=\"color: #008080;\">Increasing load &amp; resistance.</span>\r\n\r\n<span style=\"color: #008080;\">Calorie reduced diets.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">And of course increasing volume.</span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em>All in all, training stress it’s nothing more than creating ‘controlled’ stress that in time <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hvgxxsd.jpg\"><img class=\"  wp-image-2820 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hvgxxsd-300x221.jpg\" alt=\"hvgxxsd\" width=\"210\" height=\"155\" /></a>yields tolerance.   This tolerance usually delivers the opportunity for ‘more work’.</em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhile the list above relates to physiology, it could be argued that much of training adaptation is relative to the brain accepting I’m not placing my well-being at risk.   In time, with repeated practice my brain usually accepts an increase in relative intensity by prolonging my fatigue and improving my performance.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Into Thin Air</strong></span>\r\n\r\n&nbsp;\r\n\r\nSimply, my <em>aerobic capacity</em> refers to my ability to intake, transport, and utilise oxygen to<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/breatheas.jpg\"><img class=\" size-full wp-image-2945 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/breatheas.jpg\" alt=\"breatheas\" width=\"197\" height=\"256\" /></a> produce sustained energy.  More so it’s the maximum effort I can maintain before I can no long favour oxygen as my primary driver for energy.  At this point my brain will signal that I switch to a more anaerobic (without oxygen) pathway.   One physiological result of this limited pathway is the accumulation of lactic acid in my muscles and lungs.  Basically the by-product of pushing over and above my aerobic capacity is the accumulation of hydrogen ions – which – leads to an increase in cellular acidity.  This increase in lactic acid theoretically is designed to slow me down, as it becomes increasingly uncomfortable to tolerate.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMost of you know that burning sensation in your lungs and muscles, when you find yourself sprinting for the bus.  Sometimes, if you’re pushing yourself hard enough, or, if you’re simply dreadfully out of knick, you experience a metallic taste in the back of your throat.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>Therefore</em></strong>, 1) improving my ability to utilise oxygen at increasing intensities (as in increase supply) and 2) increase my tolerance of discomfort when favouring my anaerobic pathway are key ingredients in improving my performance.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>A PERSONAL STUDY</strong> – Enter: the magnificent Snowy Mountain Region.\r\n\r\n&nbsp;\r\n\r\n<strong> Is it possible to improve my aerobic capacity with a 4 day training dose at altitude?</strong>\r\n\r\nIn short, over four days and 10 training sessions, a few mates and I rode up to Thredbo and back, swam in Jindabyne (an almost Hawaii-like balmy 20-21’ - seriously), and possibly our hardest day was running from Charlotte’s Pass to Mount Kosciuszko and back (20kms) at 7,000ft.\r\n\r\n&nbsp;\r\n\r\n<strong>The good bits</strong>\r\n\r\nThe Snowy Mountains are nothing short of ‘breathtakingly’ spectacular.  The water was super clean, the roads are near perfect,  the climbs while challenging are equally entertaining, the descents saw me post  a new  speed PB of  87.5kph, and the off-road runs surely stand up to alternate altitude training mecca’s like Colorado and the French Alps (so I reckon).\r\n\r\n&nbsp;\r\n\r\n<strong>The bad bits.</strong>\r\n\r\nThe thin air at 7000ft offered a breathing demand like I’d never experienced before.  And yes, while we were ascending at roughly 3-6% gradient it felt like I was running on the spot.  My chest felt like I was wearing a super constricting tight wetsuit making inhalation 50% harder than normal which reflected in my pedestrian pace.\r\n\r\nAll 3 of us suggested suffering from poor sleep.  Perhaps we were over-trained, or perhaps our bodies were simply working overtime recovering and finding an increasingly difficult to supply the best recovery ingredient of all - oxygen.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>So what’s the theory?</strong></span>\r\n\r\nIt’s simply the laws of adaptation.  Force your body into finding oxygen....<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/epoee.jpg\"><img class=\" size-medium wp-image-2943 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/epoee-300x233.jpg\" alt=\"epoee\" width=\"300\" height=\"233\" /></a>somewhere.  Make it, find it, and use it.\r\n\r\nBasically the most vital function in increasing my O2 availability is by increasing the production of red blood cells.  Training adaptations, via my kidneys produce a hormone called erythropoietin (EPO).  EPO then facilitates increased RBC production via bone marrow.   RBC’s attach and transport 02 to where it’s needed most – working muscles.\r\n\r\nTherefore, more EPO, more RBC’s, less perceived discomfort, more work produced.  Your breathing rate is irrelevant if you don’t have the transporters (being; red blood cells) of 02 to your working muscles.\r\n\r\nIn time, by forcing my body to manufacture increased RBC’s, I can, theoretically, perform <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/rbc.jpg\"><img class=\"  wp-image-2944 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rbc.jpg\" alt=\"rbc\" width=\"194\" height=\"121\" /></a>greater work before fatigue slows my performance, via an increase in muscle cell acidity.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Does it work?</strong></span>\r\n\r\nWell, I should concede I did not undertake a haematocrit (blood judge of 02 saturation) before and after our brief training camp.  However, returning to sea level after just 4 days at 7000 ft, I certainly found my first run back super easy.  In fact, breathing was so easy, my legs (strength &amp; coordination) were clearly limiting my performance more than breathing demands.  These perceived performance gains lasted around 3 weeks.\r\n\r\nSo I guess something seemed to work.   Of course it could have simply been a reduction in training stress – eg now I had more available 02. It felt similar to running with 5 less kilograms.\r\n\r\n<strong> </strong>\r\n\r\n<strong>Can I mimic these adaptations while at sea level and on a budget?</strong>\r\n\r\n<strong> </strong>\r\n\r\nResearch and certainly my experience suggests the following training stimulus can produce a similar adaptive ‘feeling’.\r\n\r\n&nbsp;\r\n\r\n<strong>Hypoxic training </strong>– harder and smaller bouts of anaerobic (without oxygen) interval <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/breath.jpg\"><img class=\"  wp-image-2946 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/breath-244x300.jpg\" alt=\"breath\" width=\"200\" height=\"246\" /></a>training.  Eg. breathing every 5<sup>th</sup>, 7<sup>th</sup>, or 9<sup>th</sup> stroke in swimming, or something I’ve played around with success is breathing through a ‘breathe easy’ unit (see pic) while riding a stationary bike, or finally simply running hill repeats broken with fast push up sets.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nI’m told altitude tents and specific altitude training rooms can also produce results related to haematocrit (increasing O2) and performance adaptations.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAll in all, its likely altitude training produces an improved performance.  And, let’s face, I suspect 4-6 months would most certainly produce significant athletic changes.\r\n\r\n&nbsp;\r\n\r\nFinally, as so much of endurance performance is largely governed by one’s ability to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7685.jpg\"><img class=\"  wp-image-2948 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_7685-225x300.jpg\" alt=\"IMG_7685\" width=\"138\" height=\"184\" /></a>dissipate heat, specific heat stress training could possibility offer more bang for one’s buck.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #008080;\">Above all, if you move you’ll improve.   </span></strong>\r\n\r\n&nbsp;\r\n\r\nBP','PAMPY’S POST 9.16 DOES ALTITUDE TRAINING MAKE YOU FASTER? AND DO PSEUDO VERSIONS WORK?','','inherit','closed','closed','','2942-revision-v1','','','2016-04-19 02:58:22','2016-04-19 02:58:22','',2942,'http://balancehealthprograms.com.au/2942-revision-v1/',0,'revision','',0),(2955,2,'2016-05-30 05:49:24','2016-05-30 05:49:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"132\" height=\"234\" /></strong></span></em></h3>\r\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\r\n</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"181\" height=\"102\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Key features of efficient running.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Key practice drills.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Building unbreakable running over time.<img class=\"alignright  wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"225\" height=\"150\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Top 3 running specific exercises.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The key features of a running program.  </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">GO TO PART 1/6 BORN TO RUN</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>','BORN TO RUN','','publish','closed','closed','','born-to-run','','','2016-10-16 02:30:52','2016-10-16 02:30:52','',0,'http://balancehealthprograms.com.au/?page_id=2955',0,'page','',0),(2956,2,'2016-05-30 05:49:24','2016-05-30 05:49:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"185\" height=\"328\" /></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Why we were born to run.</span></h5>\r\n<h5><span style=\"color: #993366;\">Understand the bio-mechanics of running.\r\n</span></h5>\r\n<h5><span style=\"color: #993366;\">Understand true economy of movement.</span></h5>\r\n<h5><span style=\"color: #993366;\">How running can be performed painless and enjoyable.</span></h5>\r\n<h5><span style=\"color: #993366;\">How to run injury free.</span></h5>\r\n<h5><span style=\"color: #993366;\">Learning \'practice\' towards improved performance. </span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Understanding the laws of balance.</span></h5>\r\n<h5><span style=\"color: #993366;\">How running should feel.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Common errors most runners make.<img class=\"alignright size-medium wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"300\" height=\"169\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">The effects of these errors.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Key features of efficient running.</span></h5>\r\n<h5><span style=\"color: #993366;\">Key practice drills.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Building unbreakable running over time.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">Top 3 running specific exercises.</span></h5>\r\n<h5><span style=\"color: #993366;\">The key features of a running program.  </span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright wp-image-3654\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Image-300x81.jpg\" alt=\"Image\" width=\"493\" height=\"133\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright size-medium wp-image-3614\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/BTR-300x21.jpg\" alt=\"BTR\" width=\"300\" height=\"21\" /></a></h3>','BORN TO RUN','','inherit','closed','closed','','2955-revision-v1','','','2016-05-30 05:49:24','2016-05-30 05:49:24','',2955,'http://balancehealthprograms.com.au/2955-revision-v1/',0,'revision','',0),(2957,2,'2016-05-30 05:51:06','2016-05-30 05:51:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system positioned like evenly balanced stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 1 - BALANCE IS KING','','publish','closed','closed','BTR','part-2-balance-is-king','','','2016-10-16 02:31:54','2016-10-16 02:31:54','',0,'http://balancehealthprograms.com.au/?page_id=2957',0,'page','',0),(3017,2,'2016-05-31 20:40:05','2016-05-31 20:40:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Know there is no one true absolute blueprint for perfect running.</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>There are however absolute basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance you can employ.</strong></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Find your most economical point of flow – then practice it, lots. </strong></span></h4>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Part 1 - Finding your perfect point of skeletal balance, then holding it, then practicing\r\nit, particularly as you tire would seem easy enough.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>So, before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - not NOT military like.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Balance the weight of your head evenly between your relaxed shoulders.<img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be sure to relax the muscles in your upper back, shoulders and neck - de-stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis slightly forward - I said ever slightly.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints and ever slightly load more weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Right then, this is the position I want you to hold for your next run.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT require tension, flexing, contractions any muscle group</strong></em><em><strong><img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>No, you do NOT need to tighten your abs!</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Just consider your skeletal system as building blocks evenly balanced.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Practice simply bouncing up and down on the spot.</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Spring quickly from your forefeet.<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Continue the bounce while maintaining your\r\npostural shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-2-using-gravity-to-run/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></span></a></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-05-31 20:40:05','2016-05-31 20:40:05','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(2958,2,'2016-05-30 05:51:06','2016-05-30 05:51:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BORN TO RUN &gt; </em></strong></span><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Know there is no one true absolute blueprint for perfect running.</strong></span></h4>\r\n</li>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>There are however absolute basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance you can employ.</strong></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Find your most economical point of flow – then practice it, lots. </strong></span></h4>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Part 1 - Finding your perfect point of skeletal balance, then holding it, then practicing\r\nit, particularly as you tire would seem easy enough.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>So, before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - not NOT military like.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Balance the weight of your head evenly between your relaxed shoulders.<img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be sure to relax the muscles in your upper back, shoulders and neck - de-stress.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis slightly forward - I said ever slightly.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints and ever slightly load more weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Right then, this is the position I want you to hold for your next run.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should require tension, flexing, contractions any muscle group</strong></em><em><strong><img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>No, you do NOT need to tighten your abs!</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Just consider your skeletal system as building blocks evenly balanced.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Practice simply bouncing up and down on the spot.</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Spring quickly from your forefeet.<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Continue the bounce while maintaining your\r\npostural shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-2-using-gravity-to-run/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></span></a></h3>','PART 2 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-05-30 05:51:06','2016-05-30 05:51:06','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(2959,2,'2016-05-30 05:51:46','2016-05-30 05:51:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BORN TO RUN &gt; </em></strong></span><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Know there is no one true absolute blueprint for perfect running.</strong></span></h4>\r\n</li>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>There are however absolute basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance you can employ.</strong></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Find your most economical point of flow – then practice it, lots. </strong></span></h4>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Part 1 - Finding your perfect point of skeletal balance, then holding it, then practicing\r\nit, particularly as you tire would seem easy enough.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>So, before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - not NOT military like.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Balance the weight of your head evenly between your relaxed shoulders.<img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be sure to relax the muscles in your upper back, shoulders and neck - de-stress.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis slightly forward - I said ever slightly.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n 	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints and ever slightly load more weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Right then, this is the position I want you to hold for your next run.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should require tension, flexing, contractions any muscle group</strong></em><em><strong><img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>No, you do NOT need to tighten your abs!</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Just consider your skeletal system as building blocks evenly balanced.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Practice simply bouncing up and down on the spot.</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Spring quickly from your forefeet.<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Continue the bounce while maintaining your\r\npostural shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-2-using-gravity-to-run/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></span></a></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-05-30 05:51:46','2016-05-30 05:51:46','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(2960,2,'2016-05-30 05:53:12','2016-05-30 05:53:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','publish','closed','closed','BTR','part-2-using-gravity-to-run-free-fallin','','','2016-10-16 02:33:03','2016-10-16 02:33:03','',0,'http://balancehealthprograms.com.au/?page_id=2960',0,'page','',0),(3045,2,'2016-06-03 03:36:35','2016-06-03 03:36:35','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why use gravity?</strong></span></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>No effort on your behalf is required.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easy.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce your potential of injury.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It doesn\'t result in lactic acid.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Wow! all of a sudden you can run - and I mean run.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You must focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in your performance.<img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum forward - \'not\', either up, down, or to the side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel where your hips are your hub.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 03:36:35','2016-06-03 03:36:35','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3020,2,'2016-05-31 20:47:47','2016-05-31 20:47:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why use gravity?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>It\'s free.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>No effort on your behalf is required.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easy.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You\'ll reduce your potential of injury.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>It doesn\'t result in lactic acid.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Wow! all of a sudden you can run - and I mean run.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You must focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in your performance.<img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum forward - \'not\', either up, down, or to the side.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Consider yourself a wheel where your hips are your hub.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-05-31 20:47:47','2016-05-31 20:47:47','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(2961,2,'2016-05-30 05:53:12','2016-05-30 05:53:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why use gravity?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>It\'s free.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>No effort on your behalf is required.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easy.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You\'ll reduce your potential of injury.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>It doesn\'t result in lactic acid.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Wow! all of a sudden you can run - and I mean run.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You must focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in your performance.<img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum forward - \'not\', either up, down, or to the side.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Consider yourself a wheel where your hips are your hub.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n 	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://www.bpsnowyhealth.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-05-30 05:53:12','2016-05-30 05:53:12','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(2962,2,'2016-05-30 05:54:34','2016-05-30 05:54:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift your foot off support as quickly as possible.<img class=\" size-medium wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"300\" height=\"169\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You don\'t need to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>You wouldn\'t strike the surface hard and you wouldn\'t leave your foot on the ground for long.  </em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Once again your objective is promoting sustainable and \'easy\' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />ng (and therefore landing ahead of your hips).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style=\"text-decoration: underline;\">forefoot</span>. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The goal of landing <span style=\"text-decoration: underline;\">isn\'t</span> about landing on the forefoot.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"> </span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>While it is likely you <span style=\"text-decoration: underline;\">will</span> land and load through the forefoot if you;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\r\n<div align=\"right\"><span style=\"color: #ffffff;\"> </span></div>\r\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Forefoot loading isn\'t appropriate for everyone.  </em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m a huge fan of the <span style=\"text-decoration: underline;\">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"237\" height=\"168\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>If you\'re new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>* It\'s reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\" size-medium wp-image-3070 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg\" alt=\"HHHHHLLLL\" width=\"300\" height=\"188\" /></a></h4>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>\r\n</blockquote>\r\n<div align=\"center\"></div>\r\n&nbsp;','PART 3 - LIFTING NOT DRIVING','','publish','closed','closed','BTR','part-3-lifting-not-driving','','','2016-10-16 02:33:48','2016-10-16 02:33:48','',0,'http://balancehealthprograms.com.au/?page_id=2962',0,'page','',0),(2963,2,'2016-05-30 05:54:34','2016-05-30 05:54:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Limit blocking or braking by way of over-striding as best you can - really, at the average pace most people run there should be little reason to extend (straighten) the knee either on impact or take off - think any hind leg of any animal - it cocked! </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>To spend as little time on support - in contact with the earth as possible - the longer you\'re support, the harder your balancing system must work - meaning more muscles, more energy.  <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" /></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' lifting phase - start think about lifting your foot from support before it even touches the ground.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Simply allow your soon to be supporting foot to fall to the earth with gravity - there\'s no need to jam it down into the surface - I promise it \'will\' get there.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Consider your hamstrings and perhaps hip flexors playing a role in lifting the foot off the earth - so forget about engaging your quads (thighs) and calves (lower legs) in driving out of your support - remember you\'ll likely find yourself  moving up and not forward. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (in recovery and in the right direction) will further assist your movement forward - the direction you want to go. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - lts of people over exaggerate their recovery leg. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\"alignright size-medium wp-image-3699\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/POSTGG-300x21.jpg\" alt=\"POSTGG\" width=\"300\" height=\"21\" /></a>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-4-the-importance-of-stride-cadence/\"><span style=\"color: #333399;\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></span></a></h3>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-05-30 05:54:34','2016-05-30 05:54:34','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(2964,2,'2016-05-30 05:55:59','2016-05-30 05:55:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"450\" height=\"253\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\r\n</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /> it\'s now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result -----mainly based on leg fatigue.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"  wp-image-3159 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-shoe-300x86.jpg\" alt=\"running shoe\" width=\"422\" height=\"121\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','publish','closed','closed','','part-4-the-importance-of-stride-cadence','','','2016-06-13 20:13:11','2016-06-13 20:13:11','',0,'http://balancehealthprograms.com.au/?page_id=2964',0,'page','',0),(2965,2,'2016-05-30 05:55:59','2016-05-30 05:55:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Details of Running Dynamics  - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 150-160 spm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 160 - 165 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 165 -176 spm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 176 - 182</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be by run by battery) - 182 - 190+</span></blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 15-13cm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 13-11cm</span>\r\n\r\n<span style=\"color: #008080;\">Good - 11-9.5cm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 9.5 -8cm</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a wheel) - 8-5cm</span></blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\">Poor - 500-400 ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 400-250 ms</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 250-150ms</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a fairy) - 150 - 100 ms</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-05-30 05:55:59','2016-05-30 05:55:59','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(2966,2,'2016-05-30 05:59:53','2016-05-30 05:59:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - RUNNING DRILLS</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9iXfdUwPZCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why specific running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Specific running drills will improve your running timing, coordination and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your rhythm and tempo will improve.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your awareness of body parts will heighten, and </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely you can expect a gain in performance. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>What sort of time should you allocate towards running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>1-2 minutes before your run - or even simply\'bouncing\' on the spot for 20 <img class=\"alignright size-medium wp-image-3752\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHARP9-300x169.png\" alt=\"SHARP9\" width=\"300\" height=\"169\" />seconds pre-workout will sharpen your running senses. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>3-5 minutes twice a week - performed post your longer more or your most challenging run of the week.  Focussing on your form is most beneficial on tired legs to best simulate back-end fatigue in races.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Where should you practice running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Performing drills on grass is usually the best place to start, then,</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Move onto a harder surface like bitumen or even better a tartan running track. These surfaces will further encourage your natural stretch reflex, or elastic recoil </em><em>(spring-like effect) particularly within your plantar fascia (arch of foot), and achilles tendon (as mentioned in PART 3).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically map any 15 metre flat surface.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Established runners should also consider performing the drills below on a 3-6% gradient.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Drills.</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Short sharp Clip</strong> </span>- this involves a very short stride, employing a very fast turnover with your recovery phase kept low to the ground.  Over exaggerate your cadence with super fast spring-like feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>High pull ups</strong></span> - forget about your running speed, and focus more on maintaining your postural balance.   With an over exaggeration of your lifting <img class=\"alignright size-medium wp-image-3754\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR-300x169.png\" alt=\"SHAR\" width=\"300\" height=\"169\" />range pull your supporting foot up towards your bum - more so towards the crease between your bum and the top of your hamstrings.  *It is NOT a heel kick.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Skip Drill</strong></span> - requiring a little more coordination, employ the high pull from the drill, but perform within a skip - just like you did as a kid.  Skip means to skip a stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Bouncing</strong></span> - performed on the spot with relaxed knees and ankles, simply bounce super quickly.  While your first set will often bring a burning sensation in your calves, after a few sets your timing should adapt to produce 3 x 45 seconds.  </em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Extra\'s</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Down hill fall sets</strong></span> - <span style=\"color: #ffffff;\">this is best performed on grass.  Holding well balanced posture (being careful not to lean or collapse forward) allow yourself to fall down the hill.  Expect your cadence to increase as your speed increases. Remember the trick as with all running is to supporting your moving body weight underneath your hips (your centre of mass) - and thus avoiding over-<img class=\"alignright wp-image-3755\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/carioca-300x131.jpg\" alt=\"carioca\" width=\"355\" height=\"155\" />striding at all cost.  Let yourself go - free falling if you like - until such time you experience excessive lactic burning in both lungs and legs.  This is a drill set NOT a hard threshold training session.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Backward falling</strong></span> - <span style=\"color: #ffffff;\">again best on grass - allow yourself to fall down hill backwards) so be certain to check out the surface before starting.  This is a great drill to develop your perception of \'falling\' and floating within your stride.  It also helps in developing responsive and healthy calves (calves being a super critical muscle group in running).</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Side to sides</strong></span> - <span style=\"color: #ffffff;\">allow your feet to overlap each other while leading your direction with the side of your hip.  This again encourages the sensation of falling and coordination of catching your moving body weight - just like when running (specific neural firing).</span></em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Set</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Bounce on spot - 30-45 seconds.</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #993366;\"><strong>15 metre track</strong></span></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>3 x Quick turnover</strong>s - jog easy back to start.<img class=\"alignright size-medium wp-image-3751\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR00-300x169.png\" alt=\"SHAR00\" width=\"300\" height=\"169\" />\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>3 x High pull ups</strong> - jog easy back to start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>3 x Skip drill</strong> - jog back to start.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Fairly simple supplementary dose to your base running miles.</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-6-recovery-from-running-sessions/\"><em><strong>TAKE ME TO PART 6 - IMPROVED RECOVERY FROM RUNNING</strong></em></a></span></h3>\r\n</blockquote>','PART 5 - RUNNING DRILLS','','publish','closed','closed','BTR','part-5-running-drills','','','2016-10-16 02:35:05','2016-10-16 02:35:05','',0,'http://balancehealthprograms.com.au/?page_id=2966',0,'page','',0),(2967,2,'2016-05-30 05:59:53','2016-05-30 05:59:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - RUNNING DRILLS</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9iXfdUwPZCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why specific running drills?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Specific running drills will improve your running timing, coordination and balance.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your rhythm and tempo will improve.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your awareness of body parts will heighten,and </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely you can expect a gain in performance. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What sort of time should you allocate towards running drills?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>1-2 minutes before your run - or even simple \'bouncing\' on the spot for 20 <img class=\"alignright size-medium wp-image-3752\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHARP9-300x169.png\" alt=\"SHARP9\" width=\"300\" height=\"169\" />seconds pre-run will sharpen your running senses. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>3-5 minutes twice a week - performed post your longer more or your most challenging run of the week.  Focus on your form is most beneficial on tired legs to best simulate back-end fatigue in races.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Where should you practice running drills?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Performed on grass is usually the best place to start, then,</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Move onto a harder surface like bitumen or even better a tartan running track. These surfaces will further encourage your natural stretch reflex, or elastic recoil </em><em>(spring-like effect) particularly within your plantar fascia (arch of foot), and achilles tendon.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically on any 15 metre flat ground.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Established runners should also consider performing the drills below on a 3-6% gradient.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Drills.</strong></span></h3>\r\n<ol>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Short sharp Clip</strong> </span>- this involves a very short stride, employing a very fast turnover with your recovery phase kept low to the ground.  Over exaggerate your cadence with super fast spring-like feet.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>High pull ups</strong></span> - forget about your running speed, and focus more on maintaining your postural balance.   With an over exaggeration of your lifting <img class=\"alignright size-medium wp-image-3754\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR-300x169.png\" alt=\"SHAR\" width=\"300\" height=\"169\" />range pull your supporting foot up towards your bum - more so towards the crease between your bum and the top of your hamstrings.  *It is NOT a heel kick.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Skip Drill</strong></span> - requiring a little more coordination, employ the high pull from the drill, but perform within a skip - just like you did as a kid.  Skip means to skip a stride.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Bouncing</strong></span> - performed on the spot with relaxed knees and ankles, simply bounce super quickly.  While your first set will often bring a burning sensation in your calves, after a few sets your timing should adapt to produce 3 x 45 seconds.  </em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Extra\'s</strong></span></h3>\r\n<ol>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Down hill fall sets</strong></span> - this is best performed on grass.  Holding well balanced posture (being careful not to lean or collapse forward) allow yourself to fall down the hill.  Expect your cadence to increase as your speed increases. Remember the trick as with all running is to supporting your moving body weight underneath your hips (your centre of mass) - and thus avoiding over-<img class=\"alignright wp-image-3755\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/carioca-300x131.jpg\" alt=\"carioca\" width=\"355\" height=\"155\" />striding at all cost.  Let yourself go - free falling if you like - until such time you experience excessive lactic burning in both lungs and legs.  This is a drill set NOT a hard threshold training session.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Backward falling</strong></span> - again best on grass - allow yourself to fall down hill backwards) so be certain to check out the surface before starting.  This is a great drill to develop your perception of \'falling\' and floating within your stride.  It also helps in developing responsive and healthy calves (calves being a super critical muscle group in running).</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Side to sides</strong></span> - allow your feet to overlap each other while leading your direction with the side of your hip.  This again encourages the sensation of falling and coordination of catching your moving body weight - just like when running (specific neural firing).</em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Set</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Bounce on spot - 30-45 seconds.</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #993366;\"><strong>15 metre track</strong></span></h5>\r\n<blockquote>\r\n<ol>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Quick turnover</strong>s - jog easy back to start.<img class=\"alignright size-medium wp-image-3751\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR00-300x169.png\" alt=\"SHAR00\" width=\"300\" height=\"169\" />\r\n</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x High pull ups</strong> - jog easy back to start.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Skip drill</strong> - jog back to start.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Fairly simple supplementary dose to your base running miles.</em></span></h4>\r\n\r\n&nbsp;&nbsp;\r\n\r\n&nbsp;\r\n\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 6 - IMPROVED RECOVERY FROM RUNNING</strong></em></span></a></h3>','PART 5 - RUNNING DRILLS','','inherit','closed','closed','','2966-revision-v1','','','2016-05-30 05:59:53','2016-05-30 05:59:53','',2966,'http://balancehealthprograms.com.au/2966-revision-v1/',0,'revision','',0),(2968,2,'2016-05-30 06:00:59','2016-05-30 06:00:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Reaping most benefit from your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #00ffff;\"><strong style=\"color: #008080;\">Salt</strong></span><span style=\"color: #008080;\"> - <span style=\"color: #ffffff;\">When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span></span><span style=\"color: #ffffff;\">trialed salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Supplements</strong></span> - <span style=\"color: #ffffff;\">Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Stretching</strong></span> - <span style=\"color: #ffffff;\">I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports drinks</strong></span> - <span style=\"color: #ffffff;\">In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Sports nutrition</strong></span> - <span style=\"color: #ffffff;\">I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Altitude tents</strong></span> - <span style=\"color: #ffffff;\">while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #00ffff;\"><strong>Aromatherapy</strong></span> - <span style=\"color: #ffffff;\">While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div>\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/contact/\"><strong>Any questions??</strong></a></em></span></h1>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','publish','closed','closed','BTR','part-6-recovery-from-running-sessions','','','2016-10-16 02:35:49','2016-10-16 02:35:49','',0,'http://balancehealthprograms.com.au/?page_id=2968',0,'page','',0),(2969,2,'2016-05-30 06:00:59','2016-05-30 06:00:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - IMPROVED RECOVERY FROM RUNNING SESSIONS</strong></em></span></h1>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why should you consider recovery post workouts? particularly your harder sessions?</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-3773\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/piccc-253x300.jpg\" alt=\"piccc\" width=\"163\" height=\"193\" />\r\n<blockquote>\r\n<ul>\r\n 	<li>\r\n<h3><span style=\"color: #008080;\">Workout stimulus + Quality recovery = Improved\r\nperformance.</span></h3>\r\n</li>\r\n 	<li>\r\n<h3><span style=\"color: #008080;\">Failure to consider appropriate recovery usually leads to injury, illness and excessive tiredness.</span></h3>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>What can you do to reap the most out of your workouts?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Quality sleep - sleep is King</span></strong> - consider grabbing a little extra post harder<em> workouts.  From growth hormones to testosterone, sleep is your ultimate rebuilding &amp; strengthening discipline.</em></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Nutrition</span></strong> - Obviously your post workout fuel is critical - lots of \'good\' fats, a <img class=\"alignright size-full wp-image-3771\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/zzz.jpg\" alt=\"zzz\" width=\"212\" height=\"237\" />variety of protein, and loads of mixed veggies.  Oh and water to thirst.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Green machine</span> </strong>- post your harder higher threshold sessions consider anything green - as in juices.  Green produce is known to alkalize your likely acidic state post smash up sessions.  Green sports drink is NOT appropriate.  Super Greens, Spirulina, or any grassy, leafy product. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Meditate</span> </strong>- simply close your eyes for 20 seconds and focus only on controlling and more so relaxing your breathing rate.  Relaxed breathing will let your brain know everything is AOK.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Legs Up</span></strong> - simply lay down and pop your feet up against something - wall, chair, desk etc.  Allow gravity to assist in the removal of wastes (eg acidity, micro fibre breakdown etc). </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Water is Gold</span></strong><span style=\"color: #008080;\"> - while the </span>therapeutic<span style=\"color: #008080;\"> nature of hydrotherapy is widely unknown, it works!  Simply standing around in water is extra-ordinarily therapeutic for tired working legs.  The colder the water the better.  Better still is cold salt water (I don\'t know why this works - it just does).</span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Compression pants</span></strong> - certainly if you\'ve just performed a hard exercise session and you find yourself sitting shortly after for an extended period of time\r\n- compression garments do seem to help recovery in this case.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Massage</span> </strong>- while we\'re still not exactly sure why or how massage works, the point is, for most people you can expect a positive return.  I suspect the muscular skeletal improvement received is largely psychosomatic.  Meaning the brain senses a more relaxed sensation and in turn releases tension of (fatigued) muscle fibres.  Whatever! again it seems to work! </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Descaled intensity</span></strong> - I most certainly recommend a warming down period, particularly after more intense sessions.  While usually all you feel like doing is hitting the shower, I recommend reducing your intensity gradually over<img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"256\" height=\"144\" /> 2-3 minutes - eg 70% - 50% - 30% - walk.</span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Legs swings</strong></span> - <span style=\"color: #008080;\">Opposed to standard or classic statically held end range stretches, I\'m more a fan of simply swinging your limbs (with control) through a natural range.  </span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Stuff I\'m not so sure about!</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">Salt</span></strong><span style=\"color: #008080;\"> - When appropriate conditions present, and only when you\'re innately drawn towards salty food do I believe topping up on additional salt is advised.  Yes, if you\'re training heavily in heat, and yes if you could sweat for Australia, then it is possible additional salt may assist in recovery, performance and to prevent muscular dysfunction like cramping. For years now in all types of conditions I have personally </span>trialed<span style=\"color: #008080;\"> salt supplements and only now when in hot conditions, and after swimming (eg a triathlon), do I use salts tabs.</span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Supplements</span></strong> - Nuh! I have trialed near every possible (legal) supplement on <img class=\"alignright size-full wp-image-3767\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/c.jpg\" alt=\"c\" width=\"275\" height=\"183\" />the market in search of a performance boost.  I\'m afraid I\'ve come up with nothing! I have researched this subject to the nth, and now, years later, I just can\'t believe, irrespective of persuasive marketing that supplements are physically necessary.  I guess if one thinks they work, it may be likely they will work - so in this case, go for it!</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stretching</span></strong> - I am NOT a fan of static stretches - particularly when held at end range of an extended period of time.  There\'s enough evidence to suggest possible neural dysfunction and consequent muscular inhibition.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports drinks</span></strong> - In my opinion leave sports drinks to the back half of the Hawaiian Ironman marathon leg.  Then, and only then would they be considered appropriate in my opinion.  A steady 1 hour workout, or worst still, in a kids lunchbox, does not seem appropriate!  Be careful of marketing in overdrive! </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sports nutrition</span></strong> - I can\'t believe a manufactured and largely modified food choice could be better than \'real\' food.  While I appreciate possible convenience, with a little forward planning I reckon an apple will forever trump a fancy <img class=\"alignright size-medium wp-image-3766\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/vgbgbbgbgbgbg-300x249.jpg\" alt=\"vgbgbbgbgbgbg\" width=\"300\" height=\"249\" />sports bar spruiked by an athlete with a red &amp; yellow mascot.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Altitude tents</span></strong> - while the theory of altitude training and it\'s benefits most certainly has merit and is strongly supported by some athletes and leading trainers, for most part, I can\'t help but believe that keeping it \'normal\' is best.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Aromatherapy</span></strong> - While again largely unfounded, I\'ve experimented with both Lavender and Jasmine oils post harder workouts.  Simply dab a little essential oil on your top lip and carry on with your busy day.  I have to admit I do find myself more calm and relaxed when using these oils.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Poor recovery habits</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Alcohol</span> </strong>- While there\'s no significant proof that alcohol inhibits fitness (as in with intermittent consumption), I\'m certain excessive alcohol places additional stress on the gut, and convinced the gut plays a significant role in ones athletic <img class=\"alignright size-medium wp-image-3765\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fgfgfff-300x199.jpg\" alt=\"fgfgfff\" width=\"300\" height=\"199\" />metabolism.  I believe Hydration is also compromised post excessive alcohol consumption.  My golden rule is to drop AZ top (intensity) by 10 beats post excessive alcohol - and avoid exercising in warmer considerations.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Stress</span></strong> - while I\'ll cover the effects of lifestyle stress in detail in PART 3 - <strong>WORK/LIFESTYLE BALANCE</strong>, I am wary of mixing harder exercise with simmering lifestyle emotional stress.  It seems to be a destructive hormonal mix - a mix that can negatively influencing ones health and consequent athletic performance.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>My golden rule is to never thump harder training sessions with juggling challenges between the ears.  Drop your intensity and consider the athletic interests on the DEFENSE.  Defend your fitness opposed to attacking it.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sitting</span></strong> - Sitting for long periods of time post exercise is a postural disaster.  While I understand is it largely unavoidable, set yourself a friendly reminder to stand up and down every 20 minutes or so.  At least this keeps your blood pumping - and more so clearing post training waste.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Sugar</span> </strong>- We covered the possible and likely negative effects of refined sugar consumption in SECTION 1 - FOOD AWARENESS, but, for the record, unless you are suitably and highly trained, have pressed your intensity to its limit, and, have a solid grip of your lifestyle stress, I can\'t believe refined sugar choices are in your best interest.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>For most people - Avoid sports gels and sports drink at all costs.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Back to back smack down sessions</span></strong> - a hard exercise session followed (shortly) by another hard session seems commonly to contribute to illness - eg colds &amp; flu\'s.  With hard sessions, which are certainly required for some athletes (when appropriate), improved recovery practice becomes increasingly important in avoiding immune stress.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #00ccff;\"><em>I love the 48+ hour rule between \'hard\' sessions</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #3366ff;\"><em><span style=\"color: #00ccff;\">Hard sessions = over and above your AZ for extended periods of time.</span><img class=\"alignright wp-image-3764\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/massss.png\" alt=\"massss\" width=\"182\" height=\"139\" /></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong><span style=\"color: #993366;\">Skimping sleep</span></strong> - I mentioned earlier how critical quality sleep is related to your continued healthy adaptation post exercise.  Equally ripping yourself off by limiting sleep can inhibit your hormonal rebuilding and recovery phase post workout.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"></div></blockquote>\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/contact/\"><span style=\"color: #3366ff;\"><strong>Any questions??</strong></span></a></h3>\r\n&nbsp;\r\n\r\n&nbsp;','PART 6 - RECOVERY FROM RUNNING SESSIONS','','inherit','closed','closed','','2968-revision-v1','','','2016-05-30 06:00:59','2016-05-30 06:00:59','',2968,'http://balancehealthprograms.com.au/2968-revision-v1/',0,'revision','',0),(2985,2,'2016-05-30 09:19:01','2016-05-30 09:19:01','','Corporate Clients','','publish','closed','closed','','corporate-clients','','','2016-05-30 09:19:01','2016-05-30 09:19:01','',0,'http://balancehealthprograms.com.au/?page_id=2985',0,'page','',0),(2986,2,'2016-05-30 09:19:01','2016-05-30 09:19:01','','Corporate Clients','','inherit','closed','closed','','2985-revision-v1','','','2016-05-30 09:19:01','2016-05-30 09:19:01','',2985,'http://balancehealthprograms.com.au/2985-revision-v1/',0,'revision','',0),(2988,2,'2016-05-30 09:25:23','2016-05-30 09:25:23','','runn2','','inherit','closed','closed','','runn2','','','2016-06-27 08:56:49','2016-06-27 08:56:49','',2995,'http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg',0,'attachment','image/jpeg',0),(2989,2,'2016-05-30 09:30:04','2016-05-30 09:30:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1</em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BUILDING YOUR AEROBIC BASE &amp; </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<p>&nbsp;</p>\r\n<h2 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span></em></strong></h2>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building, patiently, your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health, and optimum performance.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h4></h4>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>KEY POINTS</em></strong></span></h3>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h5><em><span style=\"color: #008080;\">Find \'your\' ideal intensity; as in how hard you\'re working, leaving you using prominently using stored fat most optimally.  </span></em></h5>\r\n<p>&nbsp;</p>\r\n<h5><em><span style=\"color: #008080;\">Don\'t push too hard that you cross over towards burning \'more\' sugar, than fat. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\"><img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"314\" height=\"222\" /></a></span></em></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #008080;\">Push too hard too soon, and, from my observation, you can expect: </span></em></h5>\r\n<h5><em><span style=\"color: #008080;\">Injury (often achilles tendons, knees, and lower backs), illness (usually man-flu, allergies, and inflammatory flares - gut and joints), training de-motivation, increased hunger/ cravings, and usually processed food or alcohol, poor quality sleep, intolerant behaviour leading to poor decisions. </span> </em></h5>\r\n<p>&nbsp;</p>\r\n<h3></h3>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?</strong></span></em></h3>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<p><img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" /></p>\r\n<p>&nbsp;</p>\r\n<h4></h4>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div>\r\n</blockquote>\r\n','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','publish','closed','closed','','part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity','','','2017-07-11 01:47:46','2017-07-11 01:47:46','',0,'http://balancehealthprograms.com.au/?page_id=2989',0,'page','',0),(3799,2,'2016-11-08 23:48:37','2016-11-08 23:48:37','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span></em></strong></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building, patiently, your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health, and optimum performance.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>KEY POINTS</em>\r\n</strong></span></h3>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">Find \'your\' ideal intensity; as in how hard you\'re working, leaving you using prominently using stored fat most optimally.  </span></em></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">Don\'t push too hard that you cross over towards burning \'more\' sugar, than fat. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\"><img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"314\" height=\"222\" /></a></span></em></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #008080;\">Push too hard too soon, and, from my observation, you can expect: </span></em></h5>\r\n<h5><em><span style=\"color: #008080;\">Injury (often achilles tendons, knees, and lower backs), illness (usually man-flu, allergies, and inflammatory flares - gut and joints), training de-motivation, increased hunger/ cravings, and usually processed food or alcohol, poor quality sleep, intolerant behaviour leading to poor decisions. </span> </em></h5>\r\n&nbsp;\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-08 23:48:37','2016-11-08 23:48:37','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(2990,2,'2016-05-30 09:30:04','2016-05-30 09:30:04','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\nWhen it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"color: #008080;\">improved ‘oxygen uptake</span>’.\r\n\r\nUnderstanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.\r\n\r\nI believe improving your fat burning capacity holds the key to your <span style=\"color: #008080;\"><em>continued good health</em>.</span>\r\n\r\nWhether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the<span style=\"color: #008080;\"> <em>formula</em></span> in maximising your fat burning capacity is the same.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><strong><span style=\"color: #993366;\">But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </span></strong></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>The benefits of exercise!</strong></span></h4>\r\n<ol>\r\n 	<li>\r\n<blockquote><span style=\"color: #993366;\"><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></span></blockquote>\r\n</li>\r\n</ol>\r\nThe effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.\r\n\r\nIf your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.\r\n\r\nWhile sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.\r\n\r\nExercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!\r\n\r\n<em><strong>NOTE</strong> - In section 3 we\'ll cover managing lifestyle stress in detail. </em>\r\n<blockquote>\r\n<ol start=\"2\">\r\n 	<li><span style=\"color: #993366;\"><strong>To balance your blood sugar levels.</strong></span></li>\r\n</ol>\r\n</blockquote>\r\nCourtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.\r\n\r\nBoth lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.\r\n\r\nWhat’s known as the <em>\'metabolic illness age\' </em>has largely evolved courtesy of unbalanced pancreatic stress.\r\n\r\nExercising in <em>‘your’</em> ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.\r\n\r\nThis means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and then and get away with it.  See Part 2 &amp; 3 for details.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n 	<li><span style=\"color: #993366;\"><strong>Maintaining your postural balance.</strong></span></li>\r\n</ol>\r\n&nbsp;</blockquote>\r\nWith age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.\r\n\r\nThere are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.\r\n\r\nIt is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).\r\n\r\n<strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Improving your ability to better use oxygen during metabolism is key. </strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #008080;\"><strong>‘Basically’ it goes like this;</strong></span></em>\r\n<blockquote><span style=\"color: #008080;\">We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </span>\r\n\r\n<span style=\"color: #008080;\">In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</span>\r\n\r\n<span style=\"color: #008080;\">Your lifestyle (namely; stress balance), food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </span></blockquote>\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h4>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"320\" height=\"219\" />\r\n\r\n&nbsp;\r\n<h4><strong>Tips of the day:</strong></h4>\r\n<blockquote>\r\n<ul style=\"list-style-type: disc;\">\r\n 	<li><span style=\"color: #008080;\">Exercise intensity holds the key to your fat burning future. </span></li>\r\n 	<li><span style=\"color: #008080;\">Exercise allows ENJOYMENT of “sometimes’ food.</span></li>\r\n 	<li><span style=\"color: #008080;\">Exercise most certainly helps your ability to manage lifestyle sh^t!</span></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #993366;\"><em><strong>GO TO PART 2 - DETERMINING YOUR INTENSITY</strong></em></span></a></h3>\r\n<h5><a href=\"http://www.bprcchealth.com.au/contact/\"><img class=\"wp-image-3603 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ques-300x243.jpg\" alt=\"ques\" width=\"172\" height=\"139\" /></a></h5>\r\n<em><span style=\"color: #993366;\"><strong>Feel free to e-mail questions</strong></span></em>\r\n\r\n&nbsp;','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-05-30 09:30:04','2016-05-30 09:30:04','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(2991,2,'2016-05-30 09:31:05','2016-05-30 09:31:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n<p>&nbsp;</p>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<p>&nbsp;</p>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n<p>&nbsp;</p>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n<p>&nbsp;</p>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,<br />\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,<br />\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,<br />\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your <span style=\"color: #993366;\">AZ 70-83%</span></b></span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min  +++</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while throwing in postural strength exercise. </span></em></h3>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<ul>\r\n<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<p>&nbsp;</p>\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<ul>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<ul>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" /><br />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>\r\n','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','publish','closed','closed','','part-2-determining-your-ideal-intensity-dose','','','2017-06-21 02:36:20','2017-06-21 02:36:20','',0,'http://balancehealthprograms.com.au/?page_id=2991',0,'page','',0),(2992,2,'2016-05-30 09:31:05','2016-05-30 09:31:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">De-stress a little,</span></h5>\r\n<h5><span style=\"color: #993366;\">Avoid genetically linked illness,</span></h5>\r\n<h5><span style=\"color: #993366;\">Improve your shape, or</span></h5>\r\n<h5><span style=\"color: #993366;\">Drop a little unnecessary weight.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Well, consider this your most basic starting program.</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>F</b></span>requency – 3-7/7</span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>T</b></span>ime – 18min - 20mins +</span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\"><em>Schedule into your busy week a minimum of 3 sessions per week - a days rest between is usually best.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\"><em>Do NOT exceed YOUR AZ threshold (see below).  This is the point of switching from stored fat to sugar as your preferred fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\"><em>We\'ll require a minimum of 18 minutes of aerobic exercise, while, if time permits, I\'d love if 30 minutes and beyond be possible.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\"><em>Finally \'exercise\' for you right now means maintaining an fairly even consistent pace, while policing your hardest effort below your AZ threshold.  Your selected discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, swimming etc) must be rhythmic and consistent - this sadly rules out golf, x-training, hard-core sin classes, or punching things.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=rvS85n2KQHc\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #993366;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #993366;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #993366;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #993366;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #993366;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #993366;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #993366;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #993366;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #993366;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #008080;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #008080;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/9AkX19J_H-4\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-05-30 09:31:05','2016-05-30 09:31:05','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(2993,2,'2016-05-30 09:32:04','2016-05-30 09:32:04','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Motivate a change in program - particularly it\'s not working.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time while performed at the same output (your AZ top -HR) indicates efficient \'fat burning\'.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be drifting towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your (running) technique, your form, has improved - making it more economical - this is a good thing!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record both drop in your finishing time and a drop in unnecessary weight yet still be drawn towards modified (and negative) food options.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus (see Mary\'s TT results above - Week\'s 7-8) - which is common with consistent training around weeks 6-8 - throw in shorter and harder intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between these harder over threshold sessions. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re now favouring more burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at \'your\' conversational pace which is perceived to be \'easy\'<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Only when you have been healthy for month\'s on end, un-injured for month\'s on end, are sleeping consistently well, you are fairly close to your ideal weight, your TimeTrial time has reduced considerably, and you\'re actually looking forward to your workouts, then, and only then, step up your efforts.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Failure to comply with these simple principles classically results in <span style=\"text-decoration: underline;\">injury, illness, fluctuating weight and a poor performance (race)</span>.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy releasing foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like; root veg, rice, even wholemeal bread - the one with full of bits, fruit of the season, and you can still enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>And remember to laugh lots........and lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-acknowledging-when-its-time-to-back-off/\"><span style=\"color: #ffffff;\">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT\'S TIME</span> TO BACK IT OFF</a></strong></em></span></h3>\r\n</blockquote>','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','publish','closed','closed','','part-3-assessing-your-increasing-aerobic-capacity','','','2016-06-27 10:48:36','2016-06-27 10:48:36','',0,'http://balancehealthprograms.com.au/?page_id=2993',0,'page','',0),(2994,2,'2016-05-30 09:32:04','2016-05-30 09:32:04','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Motivate a change in program - if it\'s not working.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<ol>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time at the same output (your AZ top) indicates \'fat burning\'.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be leading towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your technique, your form, will have also improved economy - this is a good thing!</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record a both drop in finishing time and weight and still be drawn towards modified food options.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus - usually around week 6-8 - throw in shorter intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between thump sets. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at your conversational pace until to is perceived as super easy.<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Then, and only then step it up.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy release foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like root veg, rice, even wholemeal bread full of bits, fruit of the season, enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Laugh lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','inherit','closed','closed','','2993-revision-v1','','','2016-05-30 09:32:04','2016-05-30 09:32:04','',2993,'http://balancehealthprograms.com.au/2993-revision-v1/',0,'revision','',0),(2995,2,'2016-05-30 09:33:19','2016-05-30 09:33:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle interests - family, work &amp; social</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What could you do post harder training sessions? </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>Meaning, over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"color: #008080;\"><strong>While negative defaults</strong> like;</span><img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Excessive alcohol (particularly before sleep), </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #008080;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve your emotional energy? </em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing <span style=\"text-decoration: underline;\">fats</span> &amp; protein - as listed in the Food section.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>If you’re repeatedly complaining about a niggle that just won’t go away.</em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>You’ve sort medical advice and treatment.<img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" /></em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>It has you confused</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Perhaps it’s time to back off your intensity, increase your rest, and consider x-training.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The human body is designed to recover, and, for the most part, it will if we give it a chance. </em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #99cc00;\"><em><strong> </strong></em></span>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve healing?</em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>In time return slowly to your most ideal intensity.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 4b - </a>HOW TO STEPS THINGS UP</strong></em></span></h3>\r\n</blockquote>','PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','publish','closed','closed','','part-4-acknowledging-when-its-time-to-back-off','','','2016-07-04 23:08:50','2016-07-04 23:08:50','',0,'http://balancehealthprograms.com.au/?page_id=2995',0,'page','',0),(2996,2,'2016-05-30 09:33:19','2016-05-30 09:33:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>\"When could it be time to back it off – exercise that is\"</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ that could indicate value in backing off your current exercise commitment.</strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n 	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember sleep is King)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Meaning:</span></strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons</em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">a) Physical exhaustion</span></strong>– usually a result of an extended exercise session (as in duration), and usually this has been the first time you\'re performed over this (longer) time period.  It\'s likely your neuro-muscular system is still on overdrive – as in a hyperactive state.  From your brain to your muscles, to an increased (body) temperature struggling to cool itself, to gut instability, it is difficult to switch these stressed systems off post an over-extended session.</span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>I can\'t ever remember sleeping well post an Ironman Event.</strong></span></em></h5>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I love to spend 2 minutes post session with my legs up and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to anything but Triple M radio.  I would also take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n 	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Negative defaults</span></strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.<em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n 	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-05-30 09:33:19','2016-05-30 09:33:19','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(2997,2,'2016-05-30 09:36:00','2016-05-30 09:36:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session, and, hopefully, spent well below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\n\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ve worked up just a little perspiration. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You feel good!</span></em></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','publish','closed','closed','','part-5-why-warming-up-correctly-is-so-critical','','','2017-07-11 01:52:57','2017-07-11 01:52:57','',0,'http://balancehealthprograms.com.au/?page_id=2997',0,'page','',0),(2998,2,'2016-05-30 09:36:00','2016-05-30 09:36:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is your starting period of time you spend below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person.<img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance, but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why would you allocate time starting exercise below your AZ! The benefits.</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you know oxygen is a vital ingredient towards your optimum aerobic capacity, so increasing your available supply early in the session is key.  As you increase your intensity it pays to have ready to go O2 to maintain your fat burning energy preference (opposed to sugar).  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by already know if you take it out to<img class=\"alignright wp-image-3892\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hearttttt-300x169.jpg\" alt=\"hearttttt\" width=\"440\" height=\"248\" />o hard too early it\'s likely you\'ll engage your (limited) sugar tank opposed to your more reliable and healthy fat tank.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Engage your breathing system</strong> </span>- your lungs, pipes, and diaphragm are key elements in human movement.  Controlled rhythmic breathing at all intensities\r\nrequiring gradual recruitment all these parts.  Be sure to relax your neck and shoulder muscles groups - particularly when picking up your effort. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safe\' intensity and volume so you avoid hurting yourself - or worse.  So gently letting the boss know you\'re keen on revving things up is a wise move.  If you believe you\'re suffering mid way through your workout, it could very well be your (healthy) brain throwing out illusory negative emotions because you simply took it out too hard too early.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Warming up benefits both mind &amp; body.</strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by 20 beats</strong> </span>(remember this is the point where you switch over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will not yield significant pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\">You feel good!</span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Ease in and ease out</em></strong></span></h3>\r\n&nbsp;','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-05-30 09:36:00','2016-05-30 09:36:00','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(2999,2,'2016-05-30 09:38:08','2016-05-30 09:38:08','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>MY 1o KEY TRAINING PRINCIPLES</strong></span></em></h1>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><em><strong>1. Know and monitor your fixed lifestyle stress - what you can\'t change.  </strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/BASO.jpg\"><img class=\"  wp-image-3877 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/BASO-300x232.jpg\" alt=\"baso\" width=\"434\" height=\"336\" /></a></strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>2. Define your athletic and health goals - dates, # prep weeks etc.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>3. Determine your starting intensity - your default training zone.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>4. Monitor your progress with \'simple\' data and very much self \'health\' awareness.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>5. Build your aerobic capacity \'patiently\' - aerobic health is KING!</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>6. Base  your increasing training volume and intensity on your improving health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>7. Learn to vary Brad Pamp prescription based on immediate lifestyle, emotions, and physiology.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>8. Maintain your (spinal &amp; postural) strength - or - improve it! </strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>9. Match your \'key\' nutritional choices with your interest, genetics and even event goals.</strong></em></span></h4>\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>10. Identify \'your\' best recovery practice - don\'t leave out #10.  </strong> </em></span></h4>\r\n<span style=\"color: #00ffff;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><img class=\"  wp-image-3875 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/startuuu.jpg\" alt=\"startuuu\" width=\"494\" height=\"328\" /></a>\r\n\r\n&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #993366;\">7 Defined Steps!</span></strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PRINCIPLES','','publish','closed','closed','','training-principles','','','2017-07-11 01:50:04','2017-07-11 01:50:04','',0,'http://balancehealthprograms.com.au/?page_id=2999',0,'page','',0),(3000,2,'2016-05-30 09:38:08','2016-05-30 09:38:08','','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-05-30 09:38:08','2016-05-30 09:38:08','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(4524,2,'2017-12-04 02:06:49','2017-12-04 02:06:49','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/key-point.jpg\"><img class=\" size-medium wp-image-4522 alignleft\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/key-point-300x300.jpg\" alt=\"key point\" width=\"300\" height=\"300\"></a></h1><h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #cf2525\">Determine \'your\' best Training Zone </span></h1><h4 style=\"text-align: center\"><span style=\"color: #cf2525\">Your Default Training Zone (DTI)</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #cf2525\">\' DTI\' Why so Important?</span></h1><h3 style=\"text-align: center\">&nbsp;</h3><h3 style=\"text-align: center\"><span style=\"color: #cf2525\">Prevent injury &amp; illness.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #cf2525\">Leads to and maintains ideal weight &amp; shape. </span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #cf2525\">Promote nutritious sleep.&nbsp; </span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #cf2525\">Promotes emotional balance.</span></h3><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','DTI','','inherit','closed','closed','','4520-revision-v1','','','2017-12-04 02:06:49','2017-12-04 02:06:49','',4520,'http://balancehealthprograms.com.au/4520-revision-v1/',0,'revision','',0),(4044,2,'2017-11-19 02:18:23','2017-11-19 02:18:23','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #ff0000\">2018 City to Surf Programs</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #ff0000\">1. Select \'your\' best Program</span></h2><p>&nbsp;</p><h2 style=\"text-align: center\"><span style=\"color: #ff0000\">2. Determine \'your\' best Intensity</span></h2><p>&nbsp;</p><h2 style=\"text-align: center\"><span style=\"color: #ff0000\">3. Use \'your\' Coach</span></h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','INTRO','','inherit','closed','closed','','4040-revision-v1','','','2017-11-19 02:18:23','2017-11-19 02:18:23','',4040,'http://balancehealthprograms.com.au/4040-revision-v1/',0,'revision','',0),(3007,2,'2016-05-30 09:41:15','2016-05-30 09:41:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #00ffff;\">Understand why we got fat?<br />\r\n</span></h5>\r\n<p><span style=\"color: #00ffff;\"> </span></p>\r\n<h5><span style=\"color: #00ffff;\">Let\'s talk Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #00ffff;\"><a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #00ffff;\">Know why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The only time proven method of reaching and sustaining one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #00ffff;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n<p>&nbsp;</p></blockquote>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </em></span></h2>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h5><span style=\"color: #00ffff;\">- The fine line between optimum power to weight ratio.<a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #00ffff;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- Fuelling on the run.</span></h5>\r\n<p>&nbsp;</p></blockquote>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n','NUTRITION','','publish','closed','closed','','food-awareness','','','2017-02-05 23:04:32','2017-02-05 23:04:32','',0,'http://balancehealthprograms.com.au/?page_id=3007',0,'page','',0),(3008,2,'2016-05-30 09:41:15','2016-05-30 09:41:15','','FOOD AWARENESS','','inherit','closed','closed','','3007-revision-v1','','','2016-05-30 09:41:15','2016-05-30 09:41:15','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3010,2,'2016-05-30 09:43:11','2016-05-30 09:43:11','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\"><br />\r\n</span></span></h3>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span><br />\r\n</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"top 10 food additives \" href=\"http://balancehealthprograms.com.au/food-additives-the-top-10-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT LOSS PART 1\" href=\"http://balancehealthprograms.com.au/weight-loss-part-1/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://balancehealthprograms.com.au/weight-loss-part-2-from-a-bigger-blokes-perspective/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://balancehealthprograms.com.au/why-real-fats-will-improve-your-health/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"rock star fats\" href=\"http://balancehealthprograms.com.au/10-rock-star-real-fats/\"><span style=\"text-decoration: underline;\">10 Rock Star Healthy Fat options </span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"Exercise principles\" href=\"http://balancehealthprograms.com.au/exercise-principles/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ffffff; text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://balancehealthprograms.com.au/your-best-exercise-intensity/\" target=\"_blank\">Determining your most ideal exercise intensity</a></span><br />\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a><br />\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\r\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\r\n</blockquote>\r\n','GETTING STARTED','','publish','closed','closed','BP','getting-started','','','2017-02-05 23:05:53','2017-02-05 23:05:53','',0,'http://balancehealthprograms.com.au/?page_id=3010',0,'page','',0),(3011,2,'2016-05-30 09:43:11','2016-05-30 09:43:11','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\">\r\n</span></span></h3>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span>\r\n</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"top 10 food additives \" href=\"http://www.bpsnowyhealth.com.au/food-additives-the-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"FAT LOSS PART 1\" href=\"http://www.bpsnowyhealth.com.au/weight-management/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://www.bpsnowyhealth.com.au/gus-worlands-perspective-on-weight-management-for-fat-blokes/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://www.bpsnowyhealth.com.au/nutritional-principles/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><a title=\"rock star fats\" href=\"http://www.bpsnowyhealth.com.au/10-rock-star-super-fats/\"><span style=\"text-decoration: underline;\"><span style=\"color: #3366ff; text-decoration: underline;\">10 Rock Star Healthy Fat options</span> </span></a></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"Exercise principles\" href=\"http://www.bpsnowyhealth.com.au/exercise-principal/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #3366ff; text-decoration: underline;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://www.bpsnowyhealth.com.au/your-zone/\">Determining your most ideal exercise intensity</a></span>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\r\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\r\n</blockquote>','GETTING STARTED','','inherit','closed','closed','','3010-revision-v1','','','2016-05-30 09:43:11','2016-05-30 09:43:11','',3010,'http://balancehealthprograms.com.au/3010-revision-v1/',0,'revision','',0),(3012,2,'2016-05-30 09:45:32','2016-05-30 09:45:32','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/THopv7_xihE\" width=\"427\" height=\"240\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Getting Started</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"ALL YOU NEED TO KNOW\" href=\"http://www.bpsnowyhealth.com.au/all-you-need-to-know-in-45-seconds/\"><span style=\"text-decoration: underline;\">All you need to know in 45 seconds</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"WHAT\'S OUT\" href=\"http://www.bpsnowyhealth.com.au/whats-out-at-a-glance/\">What\'s OUT</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"whats in\" href=\"http://www.bpsnowyhealth.com.au/whats-in-at-a-glance/\">What\'s IN</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"HERBS &amp; SPICES\" href=\"http://www.bpsnowyhealth.com.au/kick-arse-herbs-spices/\"><span style=\"text-decoration: underline;\">Kick arse Herbs &amp; Spices</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"THE MOST BASIC 14 DAY PLAN \" href=\"http://www.bpsnowyhealth.com.au/the-most-basic-14-day-plan-additive-almost-free/\"><span style=\"text-decoration: underline;\">The most basic 14 Day plan FYI</span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Meal Ideas</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"BEVERAGES\" href=\"http://www.bpsnowyhealth.com.au/beverages/\">Beverages - more than just water</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"SOUPS\" href=\"http://www.bpsnowyhealth.com.au/soups/\">Soups</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"BREAKY IDEAS\" href=\"http://www.bpsnowyhealth.com.au/breaky-ideas/\"><span style=\"text-decoration: underline;\">Breaky Ideas</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SNACKS\" href=\"http://www.bpsnowyhealth.com.au/snacks/\"><span style=\"text-decoration: underline;\">Snacks</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SALADS &amp; WRAPS\" href=\"http://www.bpsnowyhealth.com.au/salads-wrap-ideas/\"><span style=\"text-decoration: underline;\">Salads &amp; Wraps Ideas</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/main-meal-ideas/\"><span style=\"text-decoration: underline;\">Main Meals - Dinner &amp; Left Overs</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SWEET IDEAS\" href=\"http://www.bpsnowyhealth.com.au/sweet-ideas/\"><span style=\"text-decoration: underline;\">Sweets</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"GUT HEALERS\" href=\"http://www.bpsnowyhealth.com.au/7-all-time-gut-healing-choices/\"><span style=\"color: #ffffff; text-decoration: underline;\">7 Gut Healing Kings</span> </a>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Printable Menu Ideas</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> <span style=\"text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PRINTABLE COPY\" href=\"http://www.bpsnowyhealth.com.au/printable-copy/\">Printable Copy of meal Options</a> </span></span></h5>\r\n&nbsp;</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><span style=\"color: #008000;\">Day to Day</span> </strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/pampys-post-daily-info-days-1-14/\" target=\"_blank\">DAY 1 - Introduction &amp; what\'s to come</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-2/\" target=\"_blank\">DAY 2 - MSG &amp; Homemade Tomato Sauce</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-3/\" target=\"_blank\">DAY 3 - Added Food Colouring - Homemade Mayonnaise</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-4/\" target=\"_blank\">DAY 4 - Transfats - Homemade Crackers </a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-5/\" target=\"_blank\">DAY 5 - HFCS - Homemade Cashew Coconut Butter</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-6-artificial-sweeteners-homemade-dressing/\" target=\"_blank\">DAY 6 - Artificial Sweeteners - Homemade Dressing (Honey Tahini)</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-7/\" target=\"_blank\">DAY 7 - Fluoride in water - Homemade water</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-8-growth-hormones-homemade-chips-fries/\" target=\"_blank\">DAY 8 (a) - Growth hormone enhanced food - Homemade chips</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-8-part-2-a-word-on-alcohol-possible-better-alcoholic-options/\" target=\"_blank\">DAY 8 (b) - A word on alcohol - and \'possible\' healthier alcoholic options</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-9-salmonella-homemade-bullet-proof-coffee/\">DAY 9 - Salmonella - Homemade Bulletproff coffee</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-10-gmo-corn-homemade-muesli-bars/\">DAY 10 - GMO Corn - Homemade muesli bars</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-11-brown-vs-white-sugar-homemade-hummus/\">DAY 11 - Brown vs White Sugar - Homemade Hummus</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-12-mutant-tomatos-homemade-vinegarette/\">DAY 12 - Mutant tomatos - Homemade Vinaigrette</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-13-advertising-tricks-to-make-us-eat-more-homemade-biscuits/\">DAY 13 (a) - Advertising tricks to make us eat more - Homemade biscuits</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-13-part-2-the-liquid-meal-myth/\">DAY 13 (b) - The liquid myth</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/day-14-factory-vs-farm/\">DAY 14 - Factory vs Farm - Homemade Chocolate</a></span></h5>\r\n</blockquote>','YOUR CHOICES','','publish','closed','closed','BP','your-choices','','','2016-06-20 04:45:35','2016-06-20 04:45:35','',0,'http://balancehealthprograms.com.au/?page_id=3012',0,'page','',0),(3013,2,'2016-05-30 09:45:32','2016-05-30 09:45:32','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/THopv7_xihE\" width=\"427\" height=\"240\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Getting Started</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"ALL YOU NEED TO KNOW\" href=\"http://www.bpsnowyhealth.com.au/all-you-need-to-know-in-45-seconds/\"><span style=\"text-decoration: underline;\">All you need to know in 45 seconds</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"WHAT\'S OUT\" href=\"http://www.bpsnowyhealth.com.au/whats-out-at-a-glance/\">What\'s OUT</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"whats in\" href=\"http://www.bpsnowyhealth.com.au/whats-in-at-a-glance/\">What\'s IN</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"HERBS &amp; SPICES\" href=\"http://www.bpsnowyhealth.com.au/kick-arse-herbs-spices/\"><span style=\"text-decoration: underline;\">Kick arse Herbs &amp; Spices</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"THE MOST BASIC 14 DAY PLAN \" href=\"http://www.bpsnowyhealth.com.au/the-most-basic-14-day-plan-additive-almost-free/\"><span style=\"text-decoration: underline;\">The most basic 14 Day plan FYI</span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Meal Ideas</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"BEVERAGES\" href=\"http://www.bpsnowyhealth.com.au/beverages/\">Beverages - more than just water</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"SOUPS\" href=\"http://www.bpsnowyhealth.com.au/soups/\">Soups</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"BREAKY IDEAS\" href=\"http://www.bpsnowyhealth.com.au/breaky-ideas/\"><span style=\"text-decoration: underline;\">Breaky Ideas</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"SNACKS\" href=\"http://www.bpsnowyhealth.com.au/snacks/\"><span style=\"text-decoration: underline;\">Snacks</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"SALADS &amp; WRAPS\" href=\"http://www.bpsnowyhealth.com.au/salads-wrap-ideas/\"><span style=\"text-decoration: underline;\">Salads &amp; Wraps Ideas</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/main-meal-ideas/\"><span style=\"text-decoration: underline;\">Main Meals - Dinner &amp; Left Overs</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" title=\"SWEET IDEAS\" href=\"http://www.bpsnowyhealth.com.au/sweet-ideas/\"><span style=\"text-decoration: underline;\">Sweets</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #3366ff;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"GUT HEALERS\" href=\"http://www.bpsnowyhealth.com.au/7-all-time-gut-healing-choices/\">7 Gut Healing Kings </a>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Printable Menu Ideas</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"> <span style=\"text-decoration: underline;\"><a style=\"color: #3366ff; text-decoration: underline;\" title=\"PRINTABLE COPY\" href=\"http://www.bpsnowyhealth.com.au/printable-copy/\">Printable Copy of meal Options</a> </span></span></h5>\r\n&nbsp;</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><span style=\"color: #008000;\">Day to Day</span> </strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/pampys-post-daily-info-days-1-14/\" target=\"_blank\">DAY 1 - Introduction &amp; what\'s to come</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-2/\" target=\"_blank\">DAY 2 - MSG &amp; Homemade Tomato Sauce</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-3/\" target=\"_blank\">DAY 3 - Added Food Colouring - Homemade Mayonnaise</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-4/\" target=\"_blank\">DAY 4 - Transfats - Homemade Crackers </a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-5/\" target=\"_blank\">DAY 5 - HFCS - Homemade Cashew Coconut Butter</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-6-artificial-sweeteners-homemade-dressing/\" target=\"_blank\">DAY 6 - Artificial Sweeteners - Homemade Dressing (Honey Tahini)</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-7/\" target=\"_blank\">DAY 7 - Fluoride in water - Homemade water</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-8-growth-hormones-homemade-chips-fries/\" target=\"_blank\">DAY 8 (a) - Growth hormone enhanced food - Homemade chips</a></span></h5>\r\n<h5 style=\"text-align: center;\"> <span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-8-part-2-a-word-on-alcohol-possible-better-alcoholic-options/\" target=\"_blank\">DAY 8 (b) - A word on alcohol - and \'possible\' healthier alcoholic options</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-9-salmonella-homemade-bullet-proof-coffee/\">DAY 9 - Salmonella - Homemade Bulletproff coffee</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-10-gmo-corn-homemade-muesli-bars/\">DAY 10 - GMO Corn - Homemade muesli bars</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-11-brown-vs-white-sugar-homemade-hummus/\">DAY 11 - Brown vs White Sugar - Homemade Hummus</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-12-mutant-tomatos-homemade-vinegarette/\">DAY 12 - Mutant tomatos - Homemade Vinaigrette</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-13-advertising-tricks-to-make-us-eat-more-homemade-biscuits/\">DAY 13 (a) - Advertising tricks to make us eat more - Homemade biscuits</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://www.bpsnowyhealth.com.au/day-13-part-2-the-liquid-meal-myth/\">DAY 13 (b) - The liquid myth</a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a href=\"http://www.bpsnowyhealth.com.au/day-14-factory-vs-farm/\">DAY 14 - Factory vs Farm - Homemade Chocolate</a></span></h5>\r\n</blockquote>','YOUR CHOICES','','inherit','closed','closed','','3012-revision-v1','','','2016-05-30 09:45:32','2016-05-30 09:45:32','',3012,'http://balancehealthprograms.com.au/3012-revision-v1/',0,'revision','',0),(3016,2,'2016-05-30 23:52:26','2016-05-30 23:52:26','','bpmmm','','inherit','closed','closed','','bpmmm','','','2016-05-30 23:52:26','2016-05-30 23:52:26','',0,'http://balancehealthprograms.com.au/wp-content/uploads/bpmmm.png',0,'attachment','image/png',0),(3018,2,'2016-05-31 20:41:39','2016-05-31 20:41:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Details of Running Dynamics  - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 150-160 spm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 160 - 165 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 165 -176 spm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 176 - 182</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be by run by battery) - 182 - 190+</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 15-13cm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 13-11cm</span>\r\n\r\n<span style=\"color: #008080;\">Good - 11-9.5cm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 9.5 -8cm</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a wheel) - 8-5cm</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\">Poor - 500-400 ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 400-250 ms</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 250-150ms</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a fairy) - 150 - 100 ms</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://www.bpsnowyhealth.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-05-31 20:41:39','2016-05-31 20:41:39','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3019,2,'2016-05-31 20:47:00','2016-05-31 20:47:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Know there is no one true absolute blueprint for perfect running.</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>There are however absolute basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance you can employ.</strong></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong>Find your most economical point of flow – then practice it, lots. </strong></span></h4>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Part 1 - Finding your perfect point of skeletal balance, then holding it, then practicing\r\nit, particularly as you tire would seem easy enough.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>So, before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - not NOT military like.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Balance the weight of your head evenly between your relaxed shoulders.<img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be sure to relax the muscles in your upper back, shoulders and neck - de-stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis slightly forward - I said ever slightly.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints and ever slightly load more weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Right then, this is the position I want you to hold for your next run.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT require tension, flexing, contractions any muscle group</strong></em><em><strong><img class=\"alignright size-medium wp-image-3669\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>No, you do NOT need to tighten your abs!</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Just consider your skeletal system as building blocks evenly balanced.</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Practice simply bouncing up and down on the spot.</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Spring quickly from your forefeet.<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Continue the bounce while maintaining your\r\npostural shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></span></a></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-05-31 20:47:00','2016-05-31 20:47:00','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3021,2,'2016-05-31 20:48:32','2016-05-31 20:48:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Limit blocking or braking by way of over-striding as best you can - really, at the average pace most people run there should be little reason to extend (straighten) the knee either on impact or take off - think any hind leg of any animal - it cocked! </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>To spend as little time on support - in contact with the earth as possible - the longer you\'re support, the harder your balancing system must work - meaning more muscles, more energy.  <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Rather than driving your supporting into the earth, focus on a \'lighter\' lifting phase - start think about lifting your foot from support before it even touches the ground.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Simply allow your soon to be supporting foot to fall to the earth with gravity - there\'s no need to jam it down into the surface - I promise it \'will\' get there.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Consider your hamstrings and perhaps hip flexors playing a role in lifting the foot off the earth - so forget about engaging your quads (thighs) and calves (lower legs) in driving out of your support - remember you\'ll likely find yourself  moving up and not forward. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is \'not\' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The momentum of your thigh driving forward (in recovery and in the right direction) will further assist your movement forward - the direction you want to go. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Pretend you\'re running with barefeet on hot bitumen - I bet you wouldn\'t leave your feet on the deck for long. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also visualise you\'re running on sticky sports drink that\'s been heated by the sun <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - lts of people over exaggerate their recovery leg. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\"><img class=\"alignright size-medium wp-image-3699\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/POSTGG-300x21.jpg\" alt=\"POSTGG\" width=\"300\" height=\"21\" /></a>\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/\"><span style=\"color: #333399;\"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></span></a></h3>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-05-31 20:48:32','2016-05-31 20:48:32','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3022,2,'2016-05-31 20:49:17','2016-05-31 20:49:17','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Details of Running Dynamics  - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 150-160 spm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 160 - 165 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 165 -176 spm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 176 - 182</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be by run by battery) - 182 - 190+</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote><span style=\"color: #008080;\">Terrible - 15-13cm</span>\r\n\r\n<span style=\"color: #008080;\">Poor - 13-11cm</span>\r\n\r\n<span style=\"color: #008080;\">Good - 11-9.5cm</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 9.5 -8cm</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a wheel) - 8-5cm</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\">Poor - 500-400 ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span>\r\n\r\n<span style=\"color: #008080;\">Good - 400-250 ms</span>\r\n\r\n<span style=\"color: #008080;\">Damn good - 250-150ms</span>\r\n\r\n<span style=\"color: #008080;\">Freak (might be a fairy) - 150 - 100 ms</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <img class=\"alignright size-medium wp-image-3694\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png\" alt=\"s2\" width=\"300\" height=\"169\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-05-31 20:49:17','2016-05-31 20:49:17','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3023,2,'2016-05-31 20:50:12','2016-05-31 20:50:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - RUNNING DRILLS</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9iXfdUwPZCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why specific running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Specific running drills will improve your running timing, coordination and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your rhythm and tempo will improve.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your awareness of body parts will heighten,and </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely you can expect a gain in performance. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What sort of time should you allocate towards running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>1-2 minutes before your run - or even simple \'bouncing\' on the spot for 20 <img class=\"alignright size-medium wp-image-3752\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHARP9-300x169.png\" alt=\"SHARP9\" width=\"300\" height=\"169\" />seconds pre-run will sharpen your running senses. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>3-5 minutes twice a week - performed post your longer more or your most challenging run of the week.  Focus on your form is most beneficial on tired legs to best simulate back-end fatigue in races.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Where should you practice running drills?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Performed on grass is usually the best place to start, then,</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Move onto a harder surface like bitumen or even better a tartan running track. These surfaces will further encourage your natural stretch reflex, or elastic recoil </em><em>(spring-like effect) particularly within your plantar fascia (arch of foot), and achilles tendon.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically on any 15 metre flat ground.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Established runners should also consider performing the drills below on a 3-6% gradient.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Drills.</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Short sharp Clip</strong> </span>- this involves a very short stride, employing a very fast turnover with your recovery phase kept low to the ground.  Over exaggerate your cadence with super fast spring-like feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>High pull ups</strong></span> - forget about your running speed, and focus more on maintaining your postural balance.   With an over exaggeration of your lifting <img class=\"alignright size-medium wp-image-3754\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR-300x169.png\" alt=\"SHAR\" width=\"300\" height=\"169\" />range pull your supporting foot up towards your bum - more so towards the crease between your bum and the top of your hamstrings.  *It is NOT a heel kick.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Skip Drill</strong></span> - requiring a little more coordination, employ the high pull from the drill, but perform within a skip - just like you did as a kid.  Skip means to skip a stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Bouncing</strong></span> - performed on the spot with relaxed knees and ankles, simply bounce super quickly.  While your first set will often bring a burning sensation in your calves, after a few sets your timing should adapt to produce 3 x 45 seconds.  </em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Extra\'s</strong></span></h3>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Down hill fall sets</strong></span> - this is best performed on grass.  Holding well balanced posture (being careful not to lean or collapse forward) allow yourself to fall down the hill.  Expect your cadence to increase as your speed increases. Remember the trick as with all running is to supporting your moving body weight underneath your hips (your centre of mass) - and thus avoiding over-<img class=\"alignright wp-image-3755\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/carioca-300x131.jpg\" alt=\"carioca\" width=\"355\" height=\"155\" />striding at all cost.  Let yourself go - free falling if you like - until such time you experience excessive lactic burning in both lungs and legs.  This is a drill set NOT a hard threshold training session.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Backward falling</strong></span> - again best on grass - allow yourself to fall down hill backwards) so be certain to check out the surface before starting.  This is a great drill to develop your perception of \'falling\' and floating within your stride.  It also helps in developing responsive and healthy calves (calves being a super critical muscle group in running).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Side to sides</strong></span> - allow your feet to overlap each other while leading your direction with the side of your hip.  This again encourages the sensation of falling and coordination of catching your moving body weight - just like when running (specific neural firing).</em></span></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Set</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Bounce on spot - 30-45 seconds.</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #993366;\"><strong>15 metre track</strong></span></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Quick turnover</strong>s - jog easy back to start.<img class=\"alignright size-medium wp-image-3751\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/SHAR00-300x169.png\" alt=\"SHAR00\" width=\"300\" height=\"169\" />\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x High pull ups</strong> - jog easy back to start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>3 x Skip drill</strong> - jog back to start.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Fairly simple supplementary dose to your base running miles.</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-6-recovery-from-running-sessions/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 6 - IMPROVED RECOVERY FROM RUNNING</strong></em></span></a></h3>','PART 5 - RUNNING DRILLS','','inherit','closed','closed','','2966-revision-v1','','','2016-05-31 20:50:12','2016-05-31 20:50:12','',2966,'http://balancehealthprograms.com.au/2966-revision-v1/',0,'revision','',0),(3024,2,'2016-05-31 20:51:26','2016-05-31 20:51:26','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\nWhen it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"color: #008080;\">improved ‘oxygen uptake</span>’.\r\n\r\nUnderstanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.\r\n\r\nI believe improving your fat burning capacity holds the key to your <span style=\"color: #008080;\"><em>continued good health</em>.</span>\r\n\r\nWhether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the<span style=\"color: #008080;\"> <em>formula</em></span> in maximising your fat burning capacity is the same.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><strong><span style=\"color: #993366;\">But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </span></strong></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>The benefits of exercise!</strong></span></h4>\r\n<ol>\r\n	<li>\r\n<blockquote><span style=\"color: #993366;\"><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></span></blockquote>\r\n</li>\r\n</ol>\r\nThe effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.\r\n\r\nIf your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.\r\n\r\nWhile sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.\r\n\r\nExercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!\r\n\r\n<em><strong>NOTE</strong> - In section 3 we\'ll cover managing lifestyle stress in detail. </em>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li><span style=\"color: #993366;\"><strong>To balance your blood sugar levels.</strong></span></li>\r\n</ol>\r\n</blockquote>\r\nCourtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.\r\n\r\nBoth lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.\r\n\r\nWhat’s known as the <em>\'metabolic illness age\' </em>has largely evolved courtesy of unbalanced pancreatic stress.\r\n\r\nExercising in <em>‘your’</em> ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.\r\n\r\nThis means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and then and get away with it.  See Part 2 &amp; 3 for details.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li><span style=\"color: #993366;\"><strong>Maintaining your postural balance.</strong></span></li>\r\n</ol>\r\n&nbsp;</blockquote>\r\nWith age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.\r\n\r\nThere are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.\r\n\r\nIt is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).\r\n\r\n<strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>Improving your ability to better use oxygen during metabolism is key. </strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #008080;\"><strong>‘Basically’ it goes like this;</strong></span></em>\r\n<blockquote><span style=\"color: #008080;\">We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </span>\r\n\r\n<span style=\"color: #008080;\">In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</span>\r\n\r\n<span style=\"color: #008080;\">Your lifestyle (namely; stress balance), food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </span></blockquote>\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h4>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"320\" height=\"219\" />\r\n\r\n&nbsp;\r\n<h4><strong>Tips of the day:</strong></h4>\r\n<blockquote>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li><span style=\"color: #008080;\">Exercise intensity holds the key to your fat burning future. </span></li>\r\n	<li><span style=\"color: #008080;\">Exercise allows ENJOYMENT of “sometimes’ food.</span></li>\r\n	<li><span style=\"color: #008080;\">Exercise most certainly helps your ability to manage lifestyle sh^t!</span></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #993366;\"><em><strong>GO TO PART 2 - DETERMINING YOUR INTENSITY</strong></em></span></a></h3>\r\n<h5><a href=\"http://www.bprcchealth.com.au/contact/\"><img class=\"wp-image-3603 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ques-300x243.jpg\" alt=\"ques\" width=\"172\" height=\"139\" /></a></h5>\r\n<em><span style=\"color: #993366;\"><strong>Feel free to e-mail questions</strong></span></em>\r\n\r\n&nbsp;','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-05-31 20:51:26','2016-05-31 20:51:26','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3025,2,'2016-05-31 20:52:50','2016-05-31 20:52:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">De-stress a little,</span></h5>\r\n<h5><span style=\"color: #993366;\">Avoid genetically linked illness,</span></h5>\r\n<h5><span style=\"color: #993366;\">Improve your shape, or</span></h5>\r\n<h5><span style=\"color: #993366;\">Drop a little unnecessary weight.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Well, consider this your most basic starting program.</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>F</b></span>requency – 3-7/7</span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>T</b></span>ime – 18min - 20mins +</span></h5>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Schedule into your busy week a minimum of 3 sessions per week - a days rest between is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Do NOT exceed YOUR AZ threshold (see below).  This is the point of switching from stored fat to sugar as your preferred fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>We\'ll require a minimum of 18 minutes of aerobic exercise, while, if time permits, I\'d love if 30 minutes and beyond be possible.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Finally \'exercise\' for you right now means maintaining an fairly even consistent pace, while policing your hardest effort below your AZ threshold.  Your selected discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, swimming etc) must be rhythmic and consistent - this sadly rules out golf, x-training, hard-core sin classes, or punching things.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=rvS85n2KQHc\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #993366;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #993366;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #993366;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #993366;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #993366;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #993366;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #993366;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #993366;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #993366;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #993366;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #008080;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #008080;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-05-31 20:52:50','2016-05-31 20:52:50','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3026,2,'2016-05-31 20:54:01','2016-05-31 20:54:01','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Motivate a change in program - if it\'s not working.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time at the same output (your AZ top) indicates \'fat burning\'.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be leading towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your technique, your form, will have also improved economy - this is a good thing!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record a both drop in finishing time and weight and still be drawn towards modified food options.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus - usually around week 6-8 - throw in shorter intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between thump sets. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at your conversational pace until to is perceived as super easy.<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Then, and only then step it up.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy release foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like root veg, rice, even wholemeal bread full of bits, fruit of the season, enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Laugh lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-4-acknowledging-when-its-time-to-back-off/\">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF</a></strong></em></span></h3>','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','inherit','closed','closed','','2993-revision-v1','','','2016-05-31 20:54:01','2016-05-31 20:54:01','',2993,'http://balancehealthprograms.com.au/2993-revision-v1/',0,'revision','',0),(3027,2,'2016-05-31 20:55:12','2016-05-31 20:55:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>\"When could it be time to back it off – exercise that is\"</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ that could indicate value in backing off your current exercise commitment.</strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember sleep is King)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Meaning:</span></strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons</em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">a) Physical exhaustion</span></strong>– usually a result of an extended exercise session (as in duration), and usually this has been the first time you\'re performed over this (longer) time period.  It\'s likely your neuro-muscular system is still on overdrive – as in a hyperactive state.  From your brain to your muscles, to an increased (body) temperature struggling to cool itself, to gut instability, it is difficult to switch these stressed systems off post an over-extended session.</span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>I can\'t ever remember sleeping well post an Ironman Event.</strong></span></em></h5>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I love to spend 2 minutes post session with my legs up and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to anything but Triple M radio.  I would also take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong><span style=\"color: #993366;\">Negative defaults</span></strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.<em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-05-31 20:55:12','2016-05-31 20:55:12','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3028,2,'2016-06-03 02:31:28','2016-06-03 02:31:28','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\n<ul>\n	<li>\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\n</li>\n	<li>\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\n</li>\n	<li>\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\n</li>\n</ul>\n<ul>\n	<li>\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\n&nbsp;</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\n<ol>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\n</li>\n</ol>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\n&nbsp;\n<ul>\n	<li>\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\n</li>\n</ul>\n<ul>\n	<li>\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\n</strong></em></span></h4>\n</li>\n</ul>\n<ul>\n	<li>\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\n</li>\n</ul>\n<ul>\n	<li>\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\n</li>\n	<li>\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\n</li>\n	<li>\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\n<ul>\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-autosave-v1','','','2016-06-03 02:31:28','2016-06-03 02:31:28','',2957,'http://balancehealthprograms.com.au/2957-autosave-v1/',0,'revision','',0),(3029,2,'2016-06-03 01:40:59','2016-06-03 01:40:59','','stones','','inherit','closed','closed','','stones','','','2016-06-03 01:40:59','2016-06-03 01:40:59','',2957,'http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg',0,'attachment','image/jpeg',0),(3030,2,'2016-06-03 01:50:47','2016-06-03 01:50:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you. </em></span></li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing undisputed basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance will lead you to finding your optimum form. </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical flow, practice it, lots and lots.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em>\r\n\r\n</strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:50:47','2016-06-03 01:50:47','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3035,2,'2016-06-03 01:58:08','2016-06-03 01:58:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:58:08','2016-06-03 01:58:08','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3031,2,'2016-06-03 01:52:14','2016-06-03 01:52:14','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing undisputed basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance will lead you to finding your optimum form. </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical flow, practice it, lots and lots.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:52:14','2016-06-03 01:52:14','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3032,2,'2016-06-03 01:52:40','2016-06-03 01:52:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing undisputed basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance will lead you to finding your optimum form. </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical flow, practice it, lots and lots.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:52:40','2016-06-03 01:52:40','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3034,2,'2016-06-03 01:57:24','2016-06-03 01:57:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:57:24','2016-06-03 01:57:24','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3033,2,'2016-06-03 01:53:52','2016-06-03 01:53:52','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic <img class=\"alignright size-full wp-image-3666\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/download.jpg\" alt=\"download\" width=\"275\" height=\"183\" />principles of balance will lead you to finding your optimum form. </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical flow, practice it, lots and lots.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; <em><span style=\"color: #008080;\">while standing find your perfect point of skeletal balance, practice holding this position, now fall in the direction you wish to go while never losing your postural balance.  Practice this  skill over and over again and never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\"><strong>Before your next run consider the following;</strong></span></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Stand tall - NOT military like but well balanced with little tension.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Relax your knee joints - as in avoid locking them out.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><em><span style=\"color: #993366;\">Soften your ankle joints which should have you bare more of your weight through your forefeet.</span></em></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #993366;\">Practice holding this position of 60 seconds - most can\'t</span></em></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 01:53:52','2016-06-03 01:53:52','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3036,2,'2016-06-03 02:01:01','2016-06-03 02:01:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing find your perfect point of skeletal balance, practice holding this position.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again and once again, never increase your intensity of volume at the expense of balance.  </span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:01:01','2016-06-03 02:01:01','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3038,2,'2016-06-03 02:26:41','2016-06-03 02:26:41','','maxresdefault (4)','','inherit','closed','closed','','maxresdefault-4','','','2016-06-03 02:26:41','2016-06-03 02:26:41','',2957,'http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4.jpg',0,'attachment','image/jpeg',0),(3037,2,'2016-06-03 02:05:50','2016-06-03 02:05:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:05:50','2016-06-03 02:05:50','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3039,2,'2016-06-03 02:27:00','2016-06-03 02:27:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"288\" height=\"162\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:27:00','2016-06-03 02:27:00','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3040,2,'2016-06-03 02:27:30','2016-06-03 02:27:30','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:27:30','2016-06-03 02:27:30','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3041,2,'2016-06-03 02:39:26','2016-06-03 02:39:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system balanced like evenly positioned stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:39:26','2016-06-03 02:39:26','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3042,2,'2016-06-03 02:40:40','2016-06-03 02:40:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system positioned like evenly balanced stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></li>\r\n	<li><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:40:40','2016-06-03 02:40:40','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3043,2,'2016-06-03 02:41:37','2016-06-03 02:41:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system positioned like evenly balanced stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #333399;\"><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-03 02:41:37','2016-06-03 02:41:37','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3044,2,'2016-06-09 01:33:25','2016-06-09 01:33:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n<div align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n&nbsp;\n\n&nbsp;\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\n<ul>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\n</li>\n</ul>\n&nbsp;\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n&nbsp;\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<ul>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\n&nbsp;\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<ul>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\n</li>\n</ul>\n<h4></h4>\n&nbsp;\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n&nbsp;\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\n<ul>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\n</li>\n	<li style=\"text-align: left;\">\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div style=\"text-align: left;\" align=\"center\"></div>\n&nbsp;\n&nbsp;\n\n&nbsp;\n&nbsp;\n\n&nbsp;\n<blockquote class=\"l-block\">&nbsp;\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\n<div style=\"text-align: left;\" align=\"center\"></div>\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-autosave-v1','','','2016-06-09 01:33:25','2016-06-09 01:33:25','',2960,'http://balancehealthprograms.com.au/2960-autosave-v1/',0,'revision','',0),(3046,2,'2016-06-03 03:49:36','2016-06-03 03:49:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>No effort on your behalf is required.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easy to maintain momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"344\" height=\"194\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce your potential of injury.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It doesn\'t result in lactic acid.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Wow! all of a sudden you can run - and I mean run.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You must focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in your performance.<img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum forward - \'not\', either up, down, or to the side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel where your hips are your hub.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 03:49:36','2016-06-03 03:49:36','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3048,2,'2016-06-03 04:17:12','2016-06-03 04:17:12','','wheel-clipart-at-the-wheel-clipart-1','','inherit','closed','closed','','wheel-clipart-at-the-wheel-clipart-1','','','2016-06-03 04:17:12','2016-06-03 04:17:12','',2960,'http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif',0,'attachment','image/gif',0),