(912,1,'2013-03-11 06:57:13','2013-03-11 06:57:13','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"line-height: 24px;\">\r\n\r\n\r\n</span>\r\n\r\n<span style=\"font-size: 16px; line-height: 24px;\">\r\n\r\n</span>\r\n\r\n[toggle title=\"<strong>Example Program 2</strong> - Click To Expand\"]<img class=\"alignleft size-full wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"1130\" height=\"3364\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:57:13','2013-03-11 06:57:13','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-61/',0,'revision','',0),(914,1,'2013-03-11 06:59:10','2013-03-11 06:59:10','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<strong>Example Program 1</strong>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n\r\n<strong> Example Program 2</strong>\r\n\r\n[toggle title=\"<strong>Example Program 2</strong> - Click To Expand\"]<img class=\"alignleft size-full wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"1130\" height=\"3364\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:59:10','2013-03-11 06:59:10','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-63/',0,'revision','',0),(913,1,'2013-03-11 06:57:58','2013-03-11 06:57:58','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n[toggle title=\"<strong>Example Program 2</strong> - Click To Expand\"]<img class=\"alignleft size-full wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"1130\" height=\"3364\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:57:58','2013-03-11 06:57:58','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-62/',0,'revision','',0),(915,1,'2013-03-11 07:00:12','2013-03-11 07:00:12','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<strong>Example Program 1</strong>\r\n[toggle title=\"<strong>Click To Expand</strong>\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h4><strong> Example Program 2</strong></h4>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft size-full wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"1130\" height=\"3364\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:00:12','2013-03-11 07:00:12','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-64/',0,'revision','',0),(916,1,'2013-03-11 07:02:07','2013-03-11 07:02:07','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"<strong>Click To Expand</strong>\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft size-full wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"1130\" height=\"3364\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:02:07','2013-03-11 07:02:07','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-65/',0,'revision','',0),(917,1,'2013-03-11 07:04:32','2013-03-11 07:04:32','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<h6>Example Program 3</h6>\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:04:32','2013-03-11 07:04:32','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-66/',0,'revision','',0),(922,1,'2013-03-11 07:36:01','2013-03-11 07:36:01','','johnlennonexample3','','inherit','closed','open','','johnlennonexample3','','','2013-03-11 07:36:01','2013-03-11 07:36:01','',731,'http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png',0,'attachment','image/png',0),(920,1,'2013-03-11 07:09:20','2013-03-11 07:09:20','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<h6>Example Program 3</h6>\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n<p style=\"”padding: 6px;\">[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]</p>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:09:20','2013-03-11 07:09:20','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-69/',0,'revision','',0),(918,1,'2013-03-11 07:07:27','2013-03-11 07:07:27','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<h6>Example Program 3</h6>\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n&lt;p style=”padding:6px; color: grey; background-color: white; border: black 2px solid”&gt;[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]&lt;/p&gt;\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:07:27','2013-03-11 07:07:27','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-67/',0,'revision','',0),(919,1,'2013-03-11 07:08:53','2013-03-11 07:08:53','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<em id=\"__mceDel\"><img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]</em>\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<h6>Example Program 3</h6>\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n<p style=”padding:6px; color: grey; background-color: white; border: black 2px solid”>[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]</p>\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:08:53','2013-03-11 07:08:53','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-68/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (921,1,'2013-03-11 07:11:24','2013-03-11 07:11:24','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3</strong>\r\n\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n<p style=”padding:6px; color: grey; background-color: white; border: black 2px solid”>[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]</p>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:11:24','2013-03-11 07:11:24','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-70/',0,'revision','',0),(923,1,'2013-03-11 07:12:06','2013-03-11 07:12:06','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3</strong>\r\n\r\n[toggle title=\"Click To Expand\"][/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:12:06','2013-03-11 07:12:06','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-71/',0,'revision','',0),(924,1,'2013-03-11 07:44:31','2013-03-11 07:44:31','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3\r\n</strong>[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:44:31','2013-03-11 07:44:31','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-72/',0,'revision','',0),(925,1,'2013-03-11 07:45:39','2013-03-11 07:45:39','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3\r\n</strong>[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:45:39','2013-03-11 07:45:39','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-73/',0,'revision','',0),(926,1,'2013-03-11 07:52:50','2013-03-11 07:52:50','','PIECHART','','inherit','closed','open','','piechart','','','2013-03-11 07:52:50','2013-03-11 07:52:50','',731,'http://balancehealthprograms.com.au/wp-content/uploads/PIECHART.jpg',0,'attachment','image/jpeg',0),(927,1,'2013-03-11 07:54:21','2013-03-11 07:54:21','','PIECHART','','inherit','closed','open','','piechart-2','','','2013-03-11 07:54:21','2013-03-11 07:54:21','',731,'http://balancehealthprograms.com.au/wp-content/uploads/PIECHART1.jpg',0,'attachment','image/jpeg',0),(928,1,'2013-03-11 07:55:00','2013-03-11 07:55:00','','Piechart','','inherit','closed','open','','piechart-3','','','2013-03-11 07:55:00','2013-03-11 07:55:00','',731,'http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png',0,'attachment','image/png',0),(929,1,'2013-03-11 07:47:32','2013-03-11 07:47:32','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3\r\n</strong>[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:47:32','2013-03-11 07:47:32','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-74/',0,'revision','',0),(931,1,'2013-03-11 05:14:36','2013-03-11 05:14:36','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:14:36','2013-03-11 05:14:36','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-48/',0,'revision','',0),(935,1,'2013-03-12 05:11:23','2013-03-12 05:11:23','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:11:23','2013-03-12 05:11:23','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-52/',0,'revision','',0),(932,1,'2013-03-12 05:09:15','2013-03-12 05:09:15','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"12\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:09:15','2013-03-12 05:09:15','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-49/',0,'revision','',0),(933,1,'2013-03-12 05:09:36','2013-03-12 05:09:36','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:09:36','2013-03-12 05:09:36','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-50/',0,'revision','',0),(934,1,'2013-03-12 05:10:22','2013-03-12 05:10:22','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:10:22','2013-03-12 05:10:22','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-51/',0,'revision','',0),(936,1,'2013-03-12 05:11:59','2013-03-12 05:11:59','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"4\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:11:59','2013-03-12 05:11:59','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-53/',0,'revision','',0),(937,1,'2013-03-12 05:12:21','2013-03-12 05:12:21','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:12:21','2013-03-12 05:12:21','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-54/',0,'revision','',0),(938,1,'2013-03-12 05:13:11','2013-03-12 05:13:11','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:13:11','2013-03-12 05:13:11','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-55/',0,'revision','',0),(939,1,'2013-03-12 05:14:18','2013-03-12 05:14:18','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"5\">Coaching To Run:                                                  For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:14:18','2013-03-12 05:14:18','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-56/',0,'revision','',0),(940,1,'2013-03-12 05:15:12','2013-03-12 05:15:12','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"5\">Coaching To Run:                                   For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:15:12','2013-03-12 05:15:12','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-57/',0,'revision','',0),(943,1,'2013-03-12 05:16:42','2013-03-12 05:16:42','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                Coaching To Run:              For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:16:42','2013-03-12 05:16:42','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-60/',0,'revision','',0),(941,1,'2013-03-12 05:15:44','2013-03-12 05:15:44','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"5\">                Coaching To Run:                                   For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:15:44','2013-03-12 05:15:44','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-58/',0,'revision','',0),(942,1,'2013-03-12 05:16:20','2013-03-12 05:16:20','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                Coaching To Run:                                   For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:16:20','2013-03-12 05:16:20','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-59/',0,'revision','',0),(944,1,'2013-03-12 05:17:02','2013-03-12 05:17:02','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                Coaching To Run:                  For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:17:02','2013-03-12 05:17:02','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-61/',0,'revision','',0),(945,1,'2013-03-12 05:17:23','2013-03-12 05:17:23','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                Coaching To Run:                       For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:17:23','2013-03-12 05:17:23','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-62/',0,'revision','',0),(947,1,'2013-03-12 05:18:11','2013-03-12 05:18:11','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:            For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:18:11','2013-03-12 05:18:11','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-64/',0,'revision','',0),(946,1,'2013-03-12 05:17:47','2013-03-12 05:17:47','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:                       For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:17:47','2013-03-12 05:17:47','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-63/',0,'revision','',0),(952,1,'2013-03-10 05:51:53','2013-03-10 05:51:53','[[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/BHP-coaching1.png\\\" alt=\\\"\\\" width=\\\"300\\\" height=\\\"58\\\" class=\\\"alignleft size-full wp-image-592\\\" \\/>\",\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/BenefitsBHPcoaching1.png\\\" alt=\\\"\\\" width=\\\"300\\\" height=\\\"58\\\" class=\\\"alignleft size-full wp-image-593\\\" \\/>\"],[\"Avoid running pain \",\"Run around the block with your kids\"],[\"Enjoy the process of running\",\"Complete a 4km fun run \"],[\"Look forward to running \",\"Participate in your kids sport\"],[\"Reach your most ideal body weight for frame \",\"Complete a short distance triathlon\"],[\"Improved posture\",\"Complete a 10km community event \"],[\"Balance stress \",\"Compete in a 10km race\"],[\"Improve bone integrity \",\"Finish a 21km Half-marathon\"],[\"Strengthen self confidence \",\"Compete in an Olympic distance triathlon\"],[\"Maintain and improve heart and lung health\",\"Complete your first full 42km Marathon\"],[\"Mature your immune health \",\"Finish top 10 in a Half-marathon\"],[\"Retain & heighten coordination \",\"Break 3hrs for a marathon\"],[\"Experience the runners high \\u2013 endorphin rush\",\"Run the entire 42km in an Ironman triathlon\"],[\"Variety in training\",\"Run fast and WIN\"]]','Brad Pamp Coaching Method','','inherit','closed','open','','578-revision-14','','','2013-03-10 05:51:53','2013-03-10 05:51:53','',578,'http://balancehealthprograms.com.au/uncategorized/578-revision-14/',0,'revision','',0),(948,1,'2013-03-12 05:18:33','2013-03-12 05:18:33','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:             For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:18:33','2013-03-12 05:18:33','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-65/',0,'revision','',0),(949,1,'2013-03-12 05:25:12','2013-03-12 05:25:12','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:                  For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:25:12','2013-03-12 05:25:12','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-66/',0,'revision','',0),(950,1,'2013-03-12 05:25:39','2013-03-12 05:25:39','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:                      For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:25:39','2013-03-12 05:25:39','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-67/',0,'revision','',0),(951,1,'2013-03-12 05:26:28','2013-03-12 05:26:28','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"6\">                     Coaching To Run:                    For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:26:28','2013-03-12 05:26:28','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-68/',0,'revision','',0),(953,1,'2013-03-12 07:56:59','2013-03-12 07:56:59','[[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/BHP-coaching1.png\\\" alt=\\\"\\\" width=\\\"300\\\" height=\\\"58\\\" class=\\\"alignleft size-full wp-image-592\\\" \\/>\",\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/BenefitsBHPcoaching1.png\\\" alt=\\\"\\\" width=\\\"300\\\" height=\\\"58\\\" class=\\\"alignleft size-full wp-image-593\\\" \\/>\"],[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/blksquare.png\\\" alt=\\\"\\\" width=\\\"13\\\" height=\\\"18\\\" class=\\\"alignleft size-full wp-image-717\\\" \\/>Avoid running pain \",\"Run around the block with your kids\"],[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/blksquare.png\\\" alt=\\\"\\\" width=\\\"13\\\" height=\\\"18\\\" class=\\\"alignleft size-full wp-image-717\\\" \\/>Enjoy the process of running\",\"Complete a 4km fun run \"],[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/blksquare.png\\\" alt=\\\"\\\" width=\\\"13\\\" height=\\\"18\\\" class=\\\"alignleft size-full wp-image-717\\\" \\/>Look forward to running \",\"Participate in your kids sport\"],[\"<img src=\\\"http:\\/\\/balancehealth\\/wp-content\\/uploads\\/blksquare.png\\\" alt=\\\"\\\" width=\\\"13\\\" height=\\\"18\\\" class=\\\"alignleft size-full wp-image-717\\\" \\/>Reach your most ideal body weight for frame \",\"Complete a short distance triathlon\"],[\"Improved posture\",\"Complete a 10km community event \"],[\"Balance stress \",\"Compete in a 10km race\"],[\"Improve bone integrity \",\"Finish a 21km Half-marathon\"],[\"Strengthen self confidence \",\"Compete in an Olympic distance triathlon\"],[\"Maintain and improve heart and lung health\",\"Complete your first full 42km Marathon\"],[\"Mature your immune health \",\"Finish top 10 in a Half-marathon\"],[\"Retain & heighten coordination \",\"Break 3hrs for a marathon\"],[\"Experience the runners high \\u2013 endorphin rush\",\"Run the entire 42km in an Ironman triathlon\"],[\"Variety in training\",\"Run fast and WIN\"]]','Brad Pamp Coaching Method','','inherit','closed','open','','578-revision-15','','','2013-03-12 07:56:59','2013-03-12 07:56:59','',578,'http://balancehealthprograms.com.au/uncategorized/578-revision-15/',0,'revision','',0),(1054,1,'2013-03-17 05:00:14','2013-03-17 05:00:14','','BP nutrionalprogram2','','inherit','closed','open','','bp-nutrionalprogram2','','','2013-03-17 05:00:14','2013-03-17 05:00:14','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BP-nutrionalprogram2.jpg',0,'attachment','image/jpeg',0),(955,1,'2013-03-12 08:28:29','2013-03-12 08:28:29','','determiningyourintensity','','inherit','closed','open','','determiningyourintensity','','','2013-03-12 08:28:29','2013-03-12 08:28:29','',0,'http://balancehealthprograms.com.au/wp-content/uploads/determiningyourintensity.jpg',0,'attachment','image/jpeg',0),(956,1,'2013-03-12 08:28:31','2013-03-12 08:28:31','','generalpersonaltraining','','inherit','closed','open','','generalpersonaltraining','','','2013-03-12 08:28:31','2013-03-12 08:28:31','',0,'http://balancehealthprograms.com.au/wp-content/uploads/generalpersonaltraining.jpg',0,'attachment','image/jpeg',0),(957,1,'2013-03-12 08:28:32','2013-03-12 08:28:32','','personalisedprograms','','inherit','closed','open','','personalisedprograms','','','2013-03-12 08:28:32','2013-03-12 08:28:32','',0,'http://balancehealthprograms.com.au/wp-content/uploads/personalisedprograms.jpg',0,'attachment','image/jpeg',0),(958,1,'2013-03-12 08:28:33','2013-03-12 08:28:33','','ffrm2','','inherit','closed','open','','ffrm2','','','2013-03-12 08:28:33','2013-03-12 08:28:33','',0,'http://balancehealthprograms.com.au/wp-content/uploads/ffrm2.jpg',0,'attachment','image/jpeg',0),(959,1,'2013-03-12 05:27:06','2013-03-12 05:27:06','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-03-12 05:27:06','2013-03-12 05:27:06','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-69/',0,'revision','',0),(960,1,'2013-03-12 08:44:55','2013-03-12 08:44:55','','LACTATE THRESHOLD TEST RESULTS exple','','inherit','closed','open','','lactate-threshold-test-results-exple','','','2013-03-12 08:44:55','2013-03-12 08:44:55','',0,'http://balancehealthprograms.com.au/wp-content/uploads/LACTATE-THRESHOLD-TEST-RESULTS-exple.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(961,1,'2013-03-12 08:45:02','2013-03-12 08:45:02','','LACTATE THRESHOLD TEST RESULTS exple','','inherit','closed','open','','lactate-threshold-test-results-exple-2','','','2013-03-12 08:45:02','2013-03-12 08:45:02','',0,'http://balancehealthprograms.com.au/wp-content/uploads/LACTATE-THRESHOLD-TEST-RESULTS-exple.pdf',0,'attachment','application/pdf',0),(5132,2,'2018-01-29 02:20:34','2018-01-29 02:20:34','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">STEP 1 - Choose \'your\' Program</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-350x364.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364.png 350w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-144x150.png 144w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-288x300.png 288w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-230x239.png 230w\" width=\"350\" height=\"364\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\"><img class=\" wp-image-5094 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheels-300x204.jpg\" alt=\"\" width=\"258\" height=\"175\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #db2525;\">Match Up &amp; Start!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">BLUE PROGRAM – ‘THE COMEBACK.\'</h2>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I will let someone else win this year, as I will be using this 8 week program to reboot my health, loosen up a little, and lighten things up for summer\".</em></h3>\r\n<h5></h5>\r\n<h5><img class=\" wp-image-4252 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6885-200x300.jpg\" alt=\"\" width=\"169\" height=\"254\" /></h5>\r\n<h5><strong>Key features of Blue Program;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Easying back into it the ‘right’ way.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Employing patience with consistency.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning the power of walking and the introduction towards \'The Walk/Run Method\'.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing postural strength and balance, again, consistently.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Matching the ‘right’ food choices with the ‘right’ training intensity - this is key!</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Case Study Champion: Gus</strong></h5>\r\n<h5>When starting his 8-Week \"BLUE\' Program;</h5>\r\n<h5>Gus, was 47 yrs, was 35kgs over his healthy living weight (139kgs), battled inflamed knees, and had lived idly for 20 something years.  He snored for Australia, loved beer, and dreamed of kicking a footy around with grandchildren someday.  Gus also commonly worked an excess of 50+ hours per week, with much of it under stress (sort of).  He recognised, finally,  a true all round health reboot necessary, STARTING TODAY!</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/blue-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #187703;\">\r\n<h1 style=\"text-align: center;\">GREEN PROGRAM – ‘THE BODY SHARPENER.\'</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"While finishing the C2S strongly is a goal, I am more using this 8 week program as guidence towards my best lifestyle fitness &amp; health\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key program features;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Employing the ‘right’ approach to re-training.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Establishing long term fat burning, and switching off sugar burning!<img class=\" wp-image-5131 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cuty-300x225.jpg\" alt=\"\" width=\"276\" height=\"207\" /></h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning and enjoying the art of [pain-free] running; <em>\'fLOWrUNNING ®\'</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Understanding your ideal body weight &amp; shape - free from scales &amp; media blah!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Increasing body awareness – learning when to amp exercise up &amp; down.</h5>\r\n<h5></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Case Study Champion: Michelle</strong></h5>\r\n<h5>When starting her 8-Week \'GREEN\' Program;</h5>\r\n<h5>Michelle, was 39 yrs, was a mother of three children under 12 yrs, had fought returning to her pre-kid weight &amp; shape, was guilty of frequently picking on ‘unnecessary’ industrialised food, and had been an intermittent gym user.  Oh, and she\'d been an on-and-off weight watchers customer.  Michelle also worked 30 hours a week.</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program-3/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">YELLOW PROGRAM – ‘LET ME AT EM’</span></h1>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em>\'I\'m keen throwing in a few solid running sessions, which, has me kicking my mate\'s butt on race day\".</em></span></h3>\r\n<h5></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Key program features;</strong></span></h5>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Building smartly towards harder, more intense sessions.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Benefiting from smart hill training.<img class=\" wp-image-2805 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/nhth.jpg\" alt=\"\" width=\"292\" height=\"219\" /></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Sharpening running efficiency with cadence running &amp; barefoot training. <em>\'fLOWrUNNING\' ®</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Learning the \'best\' recovery fuelling post harder sessions, outside beer.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Practice a few \'harder\' sessions allowing a safe crack on race day!</span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Case Study Champion: Anthony</strong></span></h5>\r\n<h5><span style=\"color: #000000;\">When starting his 8-Week \'YELLOW\' Program;</span></h5>\r\n<h5><span style=\"color: #000000;\">Anthony, was 26 yrs, was a keen soccer player, was reasonably fit and able runner.  He was only a few kilos heavier than his high school weight, and was psyched to beat his mate, Steve, who had placed a sizeable wager on the race (made while drunk 13 weeks before race day).  Both Anthony and Steve had run the race distance before.  There lifestyle allowed for 2-4 sessions per week.  </span></h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd3333;\">\r\n<h1 style=\"text-align: center;\">RED PROGRAM – ‘BRING IT ON’</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I plan taking my running talent to a \'new\' personal best, I\'m prepared to hurt\"!</em></h3>\r\n<h5><strong>Key program features;</strong></h5>\r\n<h5><img class=\"alignright size-full wp-image-3652\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rrrrrr.jpg\" alt=\"rrrrrr\" width=\"259\" height=\"194\" /></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Smartly blending hard/easy (recovery) sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Accurate split interval sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Heart rate accurate bespoke sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing top end technical ‘stride\' workouts: <em>fLOWrUNNING ®</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Cutting edge \'core\' strengthing sessions.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>Case Study Champion: Jonathan\r\n</strong></h5>\r\n<h5>When starting his 8-Week \'RED\' Program;</h5>\r\n<h5>Jonathan, was 34yrs, was, and still is, a regular and serious runner (10years+).  He had finished; 6 x ½ Marathons (21.1kms – with a best time of 84.30), 3 x Marathons (42.2kms with a best time of 3.12), and was desperately keen to finish the C2S in sub 51 minutes ( 14kms @ 3.39km/pace).  He was mostly injury free, he was his ideal weight, and slept reasonably well.  Jono was often sighted wearing fluoro running shoes, high cut running shorts, full-length calf socks, and sporting a visor branded with the Ironman logo.</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/red-program-3/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Click your Program &amp; START!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"http://balancehealthprograms.com.au/blue-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/green-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/yellow-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg 500w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-350x350.jpg 350w\" width=\"500\" height=\"500\" /> </a> <a href=\"http://balancehealthprograms.com.au/red-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg 600w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-350x350.jpg 350w\" width=\"600\" height=\"600\" /> </a>','Choosing your Program','','inherit','closed','closed','','4141-revision-v1','','','2018-01-29 02:20:34','2018-01-29 02:20:34','',4141,'http://balancehealthprograms.com.au/4141-revision-v1/',0,'revision','',0),(5097,2,'2018-01-23 23:04:46','2018-01-23 23:04:46','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">STEP 1 - Choose \'your\' Program</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-350x364.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364.png 350w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-144x150.png 144w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-288x300.png 288w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-230x239.png 230w\" width=\"350\" height=\"364\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\"><img class=\" wp-image-5094 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheels-300x204.jpg\" alt=\"\" width=\"258\" height=\"175\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #db2525;\">Match Up &amp; Start!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">BLUE PROGRAM – ‘THE COMEBACK.\'</h2>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I will let someone else win this year, as I will be using this 8 week program to reboot my health, loosen up a little, and lighten things up for summer\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key features of Blue Program;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Easying back into it the ‘right’ way.</h5>\r\n<h5><img class=\" wp-image-2161 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-199x300.jpg\" alt=\"pm\" width=\"208\" height=\"314\" /></h5>\r\n</li>\r\n 	<li>\r\n<h5>Employing patience with consistency.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning the power of walking and the introduction towards \'The Walk/Run Method\'.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing postural strength and balance, again, consistently.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Matching the ‘right’ food choices with the ‘right’ training intensity - this is key!</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Case Study Champion: Gus</strong></h5>\r\n<h5>When starting his 8-Week \"BLUE\' Program;</h5>\r\n<h5>Gus, was 47 yrs, was 35kgs over his healthy living weight (139kgs), battled inflamed knees, and had lived idly for 20 something years.  He snored for Australia, loved beer, and dreamed of kicking a footy around with grandchildren someday.  Gus also commonly worked an excess of 50+ hours per week, with much of it under stress (sort of).  He recognised, finally,  a true all round health reboot necessary, STARTING TODAY!</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/blue-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #187703;\">\r\n<h1 style=\"text-align: center;\">GREEN PROGRAM – ‘THE BODY SHARPENER.\'</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"While finishing the C2S strongly is a goal, I am more using this 8 week program as guidence towards my best lifestyle fitness &amp; health\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key program features;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Employing the ‘right’ approach to re-training.</h5>\r\n<h5><strong><img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"335\" height=\"188\" /></strong></h5>\r\n</li>\r\n 	<li>\r\n<h5>Establishing long term fat burning, and switching off sugar burning!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning and enjoying the art of [pain-free] running; <em>\'fLOWrUNNING ®\'</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Understanding your ideal body weight &amp; shape - free from scales &amp; media blah!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Increasing body awareness – learning when to amp exercise up &amp; down.</h5>\r\n<h5></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Case Study Champion: Michelle</strong></h5>\r\n<h5>When starting her 8-Week \'GREEN\' Program;</h5>\r\n<h5>Michelle, was 39 yrs, was a mother of three children under 12 yrs, had fought returning to her pre-kid weight &amp; shape, was guilty of frequently picking on ‘unnecessary’ industrialised food, and had been an intermittent gym user.  Oh, and she\'d been an on-and-off weight watchers customer.  Michelle also worked 30 hours a week.</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program-3/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">YELLOW PROGRAM – ‘LET ME AT EM’</span></h1>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em>\'I\'m keen throwing in a few solid running sessions, which, has me kicking my mate\'s butt on race day\".</em></span></h3>\r\n<h5></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Key program features;</strong></span></h5>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Building smartly towards harder, more intense sessions.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Benefiting from smart hill training.</span></h5>\r\n<h5><span style=\"color: #000000;\"><img class=\"alignright size-full wp-image-4156\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/runner22.jpg\" alt=\"runner22\" width=\"276\" height=\"183\" /></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Sharpening running efficiency with cadence running &amp; barefoot training. <em>\'fLOWrUNNING\' ®</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Learning the \'best\' recovery fuelling post harder sessions, outside beer.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Practice a few \'harder\' sessions allowing a safe crack on race day!</span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Case Study Champion: Anthony</strong></span></h5>\r\n<h5><span style=\"color: #000000;\">When starting his 8-Week \'YELLOW\' Program;</span></h5>\r\n<h5><span style=\"color: #000000;\">Anthony, was 26 yrs, was a keen soccer player, was reasonably fit and able runner.  He was only a few kilos heavier than his high school weight, and was psyched to beat his mate, Steve, who had placed a sizeable wager on the race (made while drunk 13 weeks before race day).  Both Anthony and Steve had run the race distance before.  There lifestyle allowed for 2-4 sessions per week.  </span></h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd3333;\">\r\n<h1 style=\"text-align: center;\">RED PROGRAM – ‘BRING IT ON’</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I plan taking my running talent to a \'new\' personal best, I\'m prepared to hurt\"!</em></h3>\r\n<h5><strong>Key program features;</strong></h5>\r\n<h5><img class=\"alignright size-full wp-image-3652\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rrrrrr.jpg\" alt=\"rrrrrr\" width=\"259\" height=\"194\" /></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Smartly blending hard/easy (recovery) sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Accurate split interval sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Heart rate accurate bespoke sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing top end technical ‘stride\' workouts: <em>fLOWrUNNING ®</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Cutting edge \'core\' strengthing sessions.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>Case Study Champion: Jonathan\r\n</strong></h5>\r\n<h5>When starting his 8-Week \'RED\' Program;</h5>\r\n<h5>Jonathan, was 34yrs, was, and still is, a regular and serious runner (10years+).  He had finished; 6 x ½ Marathons (21.1kms – with a best time of 84.30), 3 x Marathons (42.2kms with a best time of 3.12), and was desperately keen to finish the C2S in sub 51 minutes ( 14kms @ 3.39km/pace).  He was mostly injury free, he was his ideal weight, and slept reasonably well.  Jono was often sighted wearing fluoro running shoes, high cut running shorts, full-length calf socks, and sporting a visor branded with the Ironman logo.</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/red-program-3/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Click your Program &amp; START!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"http://balancehealthprograms.com.au/blue-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/green-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/yellow-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg 500w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-350x350.jpg 350w\" width=\"500\" height=\"500\" /> </a> <a href=\"http://balancehealthprograms.com.au/red-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg 600w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-350x350.jpg 350w\" width=\"600\" height=\"600\" /> </a>','Choosing your Program','','inherit','closed','closed','','4141-revision-v1','','','2018-01-23 23:04:46','2018-01-23 23:04:46','',4141,'http://balancehealthprograms.com.au/4141-revision-v1/',0,'revision','',0),(5096,2,'2018-01-23 22:59:21','2018-01-23 22:59:21','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">STEP 1 - Choose \'your\' Program</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-350x364.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364.png 350w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-144x150.png 144w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-288x300.png 288w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-230x239.png 230w\" width=\"350\" height=\"364\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\"><img class=\" wp-image-5094 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheels-300x204.jpg\" alt=\"\" width=\"258\" height=\"175\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #db2525;\">Match Up &amp; Start!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">BLUE PROGRAM – ‘THE COMEBACK.\'</h2>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I will let someone else win this year, as I will be using this 8 week program to reboot my health, loosen up a little, and lighten things up for summer\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key features of Blue Program;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Easying back into it the ‘right’ way.</h5>\r\n<h5><img class=\" wp-image-2161 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-199x300.jpg\" alt=\"pm\" width=\"208\" height=\"314\" /></h5>\r\n</li>\r\n 	<li>\r\n<h5>Employing patience with consistency.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning the power of walking and the introduction towards \'The Walk/Run Method\'.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing postural strength and balance, again, consistently.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Matching the ‘right’ food choices with the ‘right’ training intensity - this is key!</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Case Study Champion: Gus</strong></h5>\r\n<h5>When starting his 8-Week \"BLUE\' Program;</h5>\r\n<h5>Gus, was 47 yrs, was 35kgs over his healthy living weight (139kgs), battled inflamed knees, and had lived idly for 20 something years.  He snored for Australia, loved beer, and dreamed of kicking a footy around with grandchildren someday.  Gus also commonly worked an excess of 50+ hours per week, with much of it under stress (sort of).  He recognised, finally,  a true all round health reboot necessary, STARTING TODAY!</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/blue-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #187703;\">\r\n<h1 style=\"text-align: center;\">GREEN PROGRAM – ‘THE BODY SHARPENER.\'</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"While finishing the C2S strongly is a goal, I am more using this 8 week program as guidence towards my best lifestyle fitness &amp; health\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key program features;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Employing the ‘right’ approach to re-training.</h5>\r\n<h5><strong><img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"335\" height=\"188\" /></strong></h5>\r\n</li>\r\n 	<li>\r\n<h5>Establishing long term fat burning, and switching off sugar burning!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning and enjoying the art of [pain-free] running; <em>\'fLOWrUNNING ®\'</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Understanding your ideal body weight &amp; shape - free from scales &amp; media blah!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Increasing body awareness – learning when to amp exercise up &amp; down.</h5>\r\n<h5></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Case Study Champion: Michelle</strong></h5>\r\n<h5>When starting her 8-Week \'GREEN\' Program;</h5>\r\n<h5>Michelle, was 39 yrs, was a mother of three children under 12 yrs, had fought returning to her pre-kid weight &amp; shape, was guilty of frequently picking on ‘unnecessary’ industrialised food, and had been an intermittent gym user.  Oh, and she\'d been an on-and-off weight watchers customer.  Michelle also worked 30 hours a week.</h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program-3/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">YELLOW PROGRAM – ‘LET ME AT EM’</span></h1>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em>\'I\'m keen throwing in a few solid running sessions, which, has me kicking my mate\'s butt on race day\".</em></span></h3>\r\n<h5></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Key program features;</strong></span></h5>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Building smartly towards harder, more intense sessions.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Benefiting from smart hill training.</span></h5>\r\n<h5><span style=\"color: #000000;\"><img class=\"alignright size-full wp-image-4156\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/runner22.jpg\" alt=\"runner22\" width=\"276\" height=\"183\" /></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Sharpening running efficiency with cadence running &amp; barefoot training. <em>\'fLOWrUNNING\' ®</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Learning the \'best\' recovery fuelling post harder sessions, outside beer.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Practice a few \'harder\' sessions allowing a safe crack on race day!</span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Case Study Champion: Anthony</strong></span></h5>\r\n<h5><span style=\"color: #000000;\">When starting his 8-Week \'YELLOW\' Program;</span></h5>\r\n<h5><span style=\"color: #000000;\">Anthony, was 26 yrs, was a keen soccer player, was reasonably fit and able runner.  He was only a few kilos heavier than his high school weight, and was psyched to beat his mate, Steve, who had placed a sizeable wager on the race (made while drunk 13 weeks before race day).  Both Anthony and Steve had run the race distance before.  There lifestyle allowed for 2-4 sessions per week.  </span></h5>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-program-2/\"> YEP, THAT\'S ME! </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd3333;\">\r\n<h1 style=\"text-align: center;\">RED PROGRAM – ‘BRING IT ON’</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I plan taking my running talent to a \'new\' personal best, I\'m prepared to hurt\"!</em></h3>\r\n&nbsp;\r\n<h5><strong>Key program features;</strong></h5>\r\n<h5><img class=\"alignright size-full wp-image-3652\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rrrrrr.jpg\" alt=\"rrrrrr\" width=\"259\" height=\"194\" /></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Smartly blending hard/easy (recovery) sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Accurate split interval sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Heart rate accurate bespoke sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing top end technical ‘stride\' workouts: <em>fLOWrUNNING ®</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Cutting edge \'core\' strengthing sessions.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>Case Study Champion: Jonathan\r\n</strong></h5>\r\n<h5>When starting his 8-Week \'RED\' Program;</h5>\r\n<h5>Jonathan, was 34yrs, was, and still is, a regular and serious runner (10years+).  He had finished; 6 x ½ Marathons (21.1kms – with a best time of 84.30), 3 x Marathons (42.2kms with a best time of 3.12), and was desperately keen to finish the C2S in sub 51 minutes ( 14kms @ 3.39km/pace).  He was mostly injury free, he was his ideal weight, and slept reasonably well.  Jono was often sighted wearing fluoro running shoes, high cut running shorts, full-length calf socks, and sporting a visor branded with the Ironman logo.</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\"><img class=\"size-medium wp-image-4700 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/clicklink-300x105.png\" alt=\"\" width=\"300\" height=\"105\" /></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"http://balancehealthprograms.com.au/blue-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/green-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/yellow-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg 500w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-350x350.jpg 350w\" width=\"500\" height=\"500\" /> </a> <a href=\"http://balancehealthprograms.com.au/red-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg 600w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-350x350.jpg 350w\" width=\"600\" height=\"600\" /> </a>','Choosing your Program','','inherit','closed','closed','','4141-revision-v1','','','2018-01-23 22:59:21','2018-01-23 22:59:21','',4141,'http://balancehealthprograms.com.au/4141-revision-v1/',0,'revision','',0),(5094,2,'2018-01-23 22:29:57','2018-01-23 22:29:57','','wheels','','inherit','closed','closed','','wheels','','','2018-01-23 22:29:57','2018-01-23 22:29:57','',4141,'http://balancehealthprograms.com.au/wp-content/uploads/wheels.jpg',0,'attachment','image/jpeg',0),(5095,2,'2018-01-23 22:42:10','2018-01-23 22:42:10','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">STEP 1 - Choose \'your\' Program</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-350x364.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364.png 350w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-144x150.png 144w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-288x300.png 288w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-230x239.png 230w\" width=\"350\" height=\"364\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\"><img class=\" wp-image-5094 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheels-300x204.jpg\" alt=\"\" width=\"258\" height=\"175\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #db2525;\">Match &amp; Start!</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">BLUE PROGRAM – ‘THE COMEBACK.\'</h2>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I will let someone else win this year, as I will be using this 8 week program to reboot my health, loosen up a little, and lighten things up for summer\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key features of Blue Program;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Easying back into it the ‘right’ way.</h5>\r\n<h5><img class=\" wp-image-2161 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-199x300.jpg\" alt=\"pm\" width=\"208\" height=\"314\" /></h5>\r\n</li>\r\n 	<li>\r\n<h5>Employing patience with consistency.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning the power of walking and the introduction towards \'The Walk/Run Method\'.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing postural strength and balance, again, consistently.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Matching the ‘right’ food choices with the ‘right’ training intensity - this is key!</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Case Study Champion: Gus</strong></h5>\r\n<h5>When starting his 8-Week \"BLUE\' Program;</h5>\r\n<h5>Gus, was 47 yrs, was 35kgs over his healthy living weight (139kgs), battled inflamed knees, and had lived idly for 20 something years.  He snored for Australia, loved beer, and dreamed of kicking a footy around with grandchildren someday.  Gus also commonly worked an excess of 50+ hours per week, with much of it under stress (sort of).  He recognised, finally,  a true all round health reboot necessary, STARTING TODAY!</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #187703;\">\r\n<h1 style=\"text-align: center;\">GREEN PROGRAM – ‘THE BODY SHARPENER.\'</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"While finishing the C2S strongly is a goal, I am more using this 8 week program as guidence towards my best lifestyle fitness &amp; health\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key program features;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Employing the ‘right’ approach to re-training.</h5>\r\n<h5><strong><img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"335\" height=\"188\" /></strong></h5>\r\n</li>\r\n 	<li>\r\n<h5>Establishing long term fat burning, and switching off sugar burning!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning and enjoying the art of [pain-free] running; <em>\'fLOWrUNNING ®\'</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Understanding your ideal body weight &amp; shape - free from scales &amp; media blah!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Increasing body awareness – learning when to amp exercise up &amp; down.</h5>\r\n<h5></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Case Study Champion: Michelle</strong></h5>\r\n<h5>When starting her 8-Week \'GREEN\' Program;</h5>\r\n<h5>Michelle, was 39 yrs, was a mother of three children under 12 yrs, had fought returning to her pre-kid weight &amp; shape, was guilty of frequently picking on ‘unnecessary’ industrialised food, and had been an intermittent gym user.  Oh, and she\'d been an on-and-off weight watchers customer.  Michelle also worked 30 hours a week.</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">YELLOW PROGRAM – ‘LET ME AT EM’</span></h1>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em>\'I\'m keen throwing in a few solid running sessions, which, has me kicking my mate\'s butt on race day\".</em></span></h3>\r\n<h5></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Key program features;</strong></span></h5>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Building smartly towards harder, more intense sessions.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Benefiting from smart hill training.</span></h5>\r\n<h5><span style=\"color: #000000;\"><img class=\"alignright size-full wp-image-4156\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/runner22.jpg\" alt=\"runner22\" width=\"276\" height=\"183\" /></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Sharpening running efficiency with cadence running &amp; barefoot training. <em>\'fLOWrUNNING\' ®</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Learning the \'best\' recovery fuelling post harder sessions, outside beer.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Practice a few \'harder\' sessions allowing a safe crack on race day!</span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Case Study Champion: Anthony</strong></span></h5>\r\n<h5><span style=\"color: #000000;\">When starting his 8-Week \'YELLOW\' Program;</span></h5>\r\n<h5><span style=\"color: #000000;\">Anthony, was 26 yrs, was a keen soccer player, was reasonably fit and able runner.  He was only a few kilos heavier than his high school weight, and was psyched to beat his mate, Steve, who had placed a sizeable wager on the race (made while drunk 13 weeks before race day).  Both Anthony and Steve had run the race distance before.  There lifestyle allowed for 2-4 sessions per week.  </span></h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd3333;\">\r\n<h1 style=\"text-align: center;\">RED PROGRAM – ‘BRING IT ON’</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I plan taking my running talent to a \'new\' personal best, I\'m prepared to hurt\"!</em></h3>\r\n&nbsp;\r\n<h5><strong>Key program features;</strong></h5>\r\n<h5><img class=\"alignright size-full wp-image-3652\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rrrrrr.jpg\" alt=\"rrrrrr\" width=\"259\" height=\"194\" /></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Smartly blending hard/easy (recovery) sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Accurate split interval sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Heart rate accurate bespoke sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing top end technical ‘stride\' workouts: <em>fLOWrUNNING ®</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Cutting edge \'core\' strengthing sessions.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>Case Study Champion: Jonathan\r\n</strong></h5>\r\n<h5>When starting his 8-Week \'RED\' Program;</h5>\r\n<h5>Jonathan, was 34yrs, was, and still is, a regular and serious runner (10years+).  He had finished; 6 x ½ Marathons (21.1kms – with a best time of 84.30), 3 x Marathons (42.2kms with a best time of 3.12), and was desperately keen to finish the C2S in sub 51 minutes ( 14kms @ 3.39km/pace).  He was mostly injury free, he was his ideal weight, and slept reasonably well.  Jono was often sighted wearing fluoro running shoes, high cut running shorts, full-length calf socks, and sporting a visor branded with the Ironman logo.</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\"><img class=\"size-medium wp-image-4700 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/clicklink-300x105.png\" alt=\"\" width=\"300\" height=\"105\" /></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"http://balancehealthprograms.com.au/blue-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/green-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/yellow-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg 500w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-350x350.jpg 350w\" width=\"500\" height=\"500\" /> </a> <a href=\"http://balancehealthprograms.com.au/red-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg 600w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-350x350.jpg 350w\" width=\"600\" height=\"600\" /> </a>','Choosing your Program','','inherit','closed','closed','','4141-revision-v1','','','2018-01-23 22:42:10','2018-01-23 22:42:10','',4141,'http://balancehealthprograms.com.au/4141-revision-v1/',0,'revision','',0),(5093,2,'2018-01-23 22:23:25','2018-01-23 22:23:25','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">STEP 1 - Choose \'your\' Program</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-350x364.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364.png 350w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-144x150.png 144w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-288x300.png 288w, http://balancehealthprograms.com.au/wp-content/uploads/colours-350x364-230x239.png 230w\" width=\"350\" height=\"364\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #db2525;\">Match &amp; Start!</span></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"> </span></h1>\r\n<img class=\"wp-image-4739 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/bt-300x199.jpg\" alt=\"\" width=\"197\" height=\"131\" />\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/blue-program-2/\"> START BLUE PROGRAM </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1e73be;\">\r\n<h2 style=\"text-align: center;\">BLUE PROGRAM – ‘THE COMEBACK.\'</h2>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I will let someone else win this year, as I will be using this 8 week program to reboot my health, loosen up a little, and lighten things up for summer\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key features of Blue Program;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Easying back into it the ‘right’ way.</h5>\r\n<h5><img class=\" wp-image-2161 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-199x300.jpg\" alt=\"pm\" width=\"208\" height=\"314\" /></h5>\r\n</li>\r\n 	<li>\r\n<h5>Employing patience with consistency.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning the power of walking and the introduction towards \'The Walk/Run Method\'.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing postural strength and balance, again, consistently.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Matching the ‘right’ food choices with the ‘right’ training intensity - this is key!</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Case Study Champion: Gus</strong></h5>\r\n<h5>When starting his 8-Week \"BLUE\' Program;</h5>\r\n<h5>Gus, was 47 yrs, was 35kgs over his healthy living weight (139kgs), battled inflamed knees, and had lived idly for 20 something years.  He snored for Australia, loved beer, and dreamed of kicking a footy around with grandchildren someday.  Gus also commonly worked an excess of 50+ hours per week, with much of it under stress (sort of).  He recognised, finally,  a true all round health reboot necessary, STARTING TODAY!</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"> </span></h1>\r\n<h2><img class=\"wp-image-4737 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/gt.jpg\" alt=\"\" width=\"158\" height=\"158\" /></h2>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program-3/\"> START GREEN PROGRAM </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #187703;\">\r\n<h1 style=\"text-align: center;\">GREEN PROGRAM – ‘THE BODY SHARPENER.\'</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"While finishing the C2S strongly is a goal, I am more using this 8 week program as guidence towards my best lifestyle fitness &amp; health\".</em></h3>\r\n<h5></h5>\r\n<h5><strong>Key program features;</strong></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Employing the ‘right’ approach to re-training.</h5>\r\n<h5><strong><img class=\"alignright wp-image-3768\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-300x169.jpg\" alt=\"ffhfhfh\" width=\"335\" height=\"188\" /></strong></h5>\r\n</li>\r\n 	<li>\r\n<h5>Establishing long term fat burning, and switching off sugar burning!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Learning and enjoying the art of [pain-free] running; <em>\'fLOWrUNNING ®\'</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Understanding your ideal body weight &amp; shape - free from scales &amp; media blah!</h5>\r\n</li>\r\n 	<li>\r\n<h5>Increasing body awareness – learning when to amp exercise up &amp; down.</h5>\r\n<h5></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Case Study Champion: Michelle</strong></h5>\r\n<h5>When starting her 8-Week \'GREEN\' Program;</h5>\r\n<h5>Michelle, was 39 yrs, was a mother of three children under 12 yrs, had fought returning to her pre-kid weight &amp; shape, was guilty of frequently picking on ‘unnecessary’ industrialised food, and had been an intermittent gym user.  Oh, and she\'d been an on-and-off weight watchers customer.  Michelle also worked 30 hours a week.</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<img class=\"wp-image-4740 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/ky-257x300.png\" alt=\"\" width=\"167\" height=\"195\" />\r\n\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-home/\"> START YELLOW PROGRAM </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\">YELLOW PROGRAM – ‘LET ME AT EM’</span></h1>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em>\'I\'m keen throwing in a few solid running sessions, which, has me kicking my mate\'s butt on race day\".</em></span></h3>\r\n<h5></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Key program features;</strong></span></h5>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Building smartly towards harder, more intense sessions.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Benefiting from smart hill training.</span></h5>\r\n<h5><span style=\"color: #000000;\"><img class=\"alignright size-full wp-image-4156\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/runner22.jpg\" alt=\"runner22\" width=\"276\" height=\"183\" /></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Sharpening running efficiency with cadence running &amp; barefoot training. <em>\'fLOWrUNNING\' ®</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Learning the \'best\' recovery fuelling post harder sessions, outside beer.</span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #000000;\">Practice a few \'harder\' sessions allowing a safe crack on race day!</span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #000000;\"> </span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Case Study Champion: Anthony</strong></span></h5>\r\n<h5><span style=\"color: #000000;\">When starting his 8-Week \'YELLOW\' Program;</span></h5>\r\n<h5><span style=\"color: #000000;\">Anthony, was 26 yrs, was a keen soccer player, was reasonably fit and able runner.  He was only a few kilos heavier than his high school weight, and was psyched to beat his mate, Steve, who had placed a sizeable wager on the race (made while drunk 13 weeks before race day).  Both Anthony and Steve had run the race distance before.  There lifestyle allowed for 2-4 sessions per week.  </span></h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<img class=\" wp-image-4738 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/11/rt-300x180.png\" alt=\"\" width=\"253\" height=\"152\" />\r\n\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/red-home/\"> START RED PROGRAM </a></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd3333;\">\r\n<h1 style=\"text-align: center;\">RED PROGRAM – ‘BRING IT ON’</h1>\r\n<h5></h5>\r\n<h3 style=\"text-align: center;\"><em>\"I plan taking my running talent to a \'new\' personal best, I\'m prepared to hurt\"!</em></h3>\r\n&nbsp;\r\n<h5><strong>Key program features;</strong></h5>\r\n<h5><img class=\"alignright size-full wp-image-3652\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rrrrrr.jpg\" alt=\"rrrrrr\" width=\"259\" height=\"194\" /></h5>\r\n<ul>\r\n 	<li>\r\n<h5>Smartly blending hard/easy (recovery) sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Accurate split interval sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Heart rate accurate bespoke sessions.</h5>\r\n</li>\r\n 	<li>\r\n<h5>Practicing top end technical ‘stride\' workouts: <em>fLOWrUNNING ®</em></h5>\r\n</li>\r\n 	<li>\r\n<h5>Cutting edge \'core\' strengthing sessions.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>Case Study Champion: Jonathan\r\n</strong></h5>\r\n<h5>When starting his 8-Week \'RED\' Program;</h5>\r\n<h5>Jonathan, was 34yrs, was, and still is, a regular and serious runner (10years+).  He had finished; 6 x ½ Marathons (21.1kms – with a best time of 84.30), 3 x Marathons (42.2kms with a best time of 3.12), and was desperately keen to finish the C2S in sub 51 minutes ( 14kms @ 3.39km/pace).  He was mostly injury free, he was his ideal weight, and slept reasonably well.  Jono was often sighted wearing fluoro running shoes, high cut running shorts, full-length calf socks, and sporting a visor branded with the Ironman logo.</h5>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\"><img class=\"size-medium wp-image-4700 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/clicklink-300x105.png\" alt=\"\" width=\"300\" height=\"105\" /></li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"http://balancehealthprograms.com.au/blue-program-2/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/blue-dot-hi-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/green-program-3/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/biggreendot.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-150x150.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-300x300.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-230x230.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/biggreendot-350x350.png 350w\" width=\"600\" height=\"600\" /> </a> <a href=\"http://balancehealthprograms.com.au/yellow-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/yellow.jpg 500w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/yellow-350x350.jpg 350w\" width=\"500\" height=\"500\" /> </a> <a href=\"http://balancehealthprograms.com.au/red-home/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/red-dot.jpg 600w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/red-dot-350x350.jpg 350w\" width=\"600\" height=\"600\" /> </a>','Choosing your Program','','inherit','closed','closed','','4141-revision-v1','','','2018-01-23 22:23:25','2018-01-23 22:23:25','',4141,'http://balancehealthprograms.com.au/4141-revision-v1/',0,'revision','',0),(969,1,'2013-03-12 08:56:22','2013-03-12 08:56:22','','IMG_3474','','inherit','closed','open','','img_3474','','','2013-03-12 08:56:22','2013-03-12 08:56:22','',0,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_3474.jpg',0,'attachment','image/jpeg',0),(970,1,'2013-03-12 08:56:47','2013-03-12 08:56:47','','IMG_3463','','inherit','closed','open','','img_3463','','','2013-03-12 08:56:47','2013-03-12 08:56:47','',0,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_3463.jpg',0,'attachment','image/jpeg',0),(1934,2,'2015-02-06 22:34:34','2015-02-06 22:34:34','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SPINAL STRENGTH SETS 1&amp;2</strong></span></h3>\r\n<div align=\"center\">https://www.youtube.com/watch?v=N8-A1y1zUK0</div>\r\n&nbsp;','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-02-06 22:34:34','2015-02-06 22:34:34','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1935,2,'2015-02-06 22:37:12','2015-02-06 22:37:12','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SPINAL STRENGTH SETS 1&amp;2</strong></span></h3>\r\n&nbsp;\r\n<div align=\"center\"> <iframe width=\"420\" height=\"315\" src=\"https://www.youtube.com/embed/N8-A1y1zUK0\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n&nbsp;\r\n','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-02-06 22:37:12','2015-02-06 22:37:12','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1936,2,'2015-02-06 22:37:34','2015-02-06 22:37:34','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SPINAL STRENGTH SETS 1&amp;2</strong></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/N8-A1y1zUK0\" width=\"319\" height=\"239\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-02-06 22:37:34','2015-02-06 22:37:34','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(974,1,'2013-03-11 07:55:19','2013-03-11 07:55:19','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<h6><strong>Example Program 1</strong></h6>\r\n[toggle title=\"Click To Expand\"]\r\n\r\n<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n<h6><strong> Example Program 2</strong></h6>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n<strong>Example Program 3\r\n</strong>[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 07:55:19','2013-03-11 07:55:19','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-75/',0,'revision','',0),(975,1,'2013-03-12 09:09:46','2013-03-12 09:09:46','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Example Program 1</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #000000;\">Example Program 2</span></strong>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><strong>Example Program 3</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-12 09:09:46','2013-03-12 09:09:46','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-76/',0,'revision','',0),(978,1,'2013-03-12 09:12:38','2013-03-12 09:12:38','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Example Program 1</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #000000;\">Example Program 2</span></strong>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><strong>Example Program 3</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-12 09:12:38','2013-03-12 09:12:38','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-79/',0,'revision','',0),(976,1,'2013-03-12 09:10:42','2013-03-12 09:10:42','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Example Program 1</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #000000;\">Example Program 2</span></strong>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><strong>Example Program 3</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-12 09:10:42','2013-03-12 09:10:42','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-77/',0,'revision','',0),(977,1,'2013-03-12 09:12:01','2013-03-12 09:12:01','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<span style=\"color: #000000;\"><strong>Example Program 1</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #000000;\">Example Program 2</span></strong>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><strong>Example Program 3</strong></span>\r\n\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\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\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\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\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\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\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\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\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\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\r\n&nbsp;\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-12 09:12:01','2013-03-12 09:12:01','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-78/',0,'revision','',0),(1274,2,'2013-04-17 00:23:14','2013-04-17 00:23:14','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<span style=\"color: #000000;\"><strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong></span>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n&nbsp;\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\"alignnone size-medium wp-image-1257\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"200\" height=\"300\" /></a>\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\"alignnone size-full wp-image-1177\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"alignnone size-medium wp-image-1175\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"alignnone size-medium wp-image-1258\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\nUpcoming Events -\r\n\r\n<strong>London Marathon</strong> &gt; Richie Bray\r\n\r\n<strong>Ironman Australia</strong> &gt; Pete, Sutho, Matto, Townsy, Northo\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, GIla, JL, Mobes, Presto, Matty T, Mick E, Regie, Neil, David B, Pete W, NIck S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-04-17 00:23:14','2013-04-17 00:23:14','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-15/',0,'revision','',0),(1257,2,'2013-04-16 07:14:18','2013-04-16 07:14:18','','REECEY RUN','','inherit','closed','open','','reecey-run','','','2013-04-16 07:14:18','2013-04-16 07:14:18','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg',0,'attachment','image/jpeg',0),(1258,2,'2013-04-16 07:16:59','2013-04-16 07:16:59','','WB & MH POST MARA','','inherit','closed','open','','wb-mh-post-mara','','','2013-04-16 07:16:59','2013-04-16 07:16:59','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA.jpg',0,'attachment','image/jpeg',0),(1259,2,'2013-04-16 06:02:12','2013-04-16 06:02:12','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a little bit pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n&nbsp;','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-04-16 06:02:12','2013-04-16 06:02:12','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-5/',0,'revision','',0),(985,1,'2013-03-13 21:37:24','2013-03-13 21:37:24','[grid_8]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_8]\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','About','','inherit','closed','open','','5-revision-v1','','','2013-03-13 21:37:24','2013-03-13 21:37:24','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-104/',0,'revision','',0),(989,1,'2013-03-13 22:03:01','2013-03-13 22:03:01','<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','About','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:03:01','2013-03-13 22:03:01','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-108/',0,'revision','',0),(986,1,'2013-03-13 21:39:58','2013-03-13 21:39:58','[grid_12]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_12]\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','About','','inherit','closed','open','','5-revision-v1','','','2013-03-13 21:39:58','2013-03-13 21:39:58','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-105/',0,'revision','',0),(987,1,'2013-03-13 21:42:22','2013-03-13 21:42:22','[grid_12]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_12]\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','About','','inherit','closed','open','','5-revision-v1','','','2013-03-13 21:42:22','2013-03-13 21:42:22','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-106/',0,'revision','',0),(988,1,'2013-03-13 22:02:15','2013-03-13 22:02:15','[grid_11]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_11]\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','About','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:02:15','2013-03-13 22:02:15','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-107/',0,'revision','',0),(990,1,'2013-03-13 22:05:14','2013-03-13 22:05:14','<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','<img url=\"http://bp28dayprogram.com.au/wp-content/uploads/2011/07/Brad_AboutMe.jpg\">','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:05:14','2013-03-13 22:05:14','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-109/',0,'revision','',0),(992,1,'2013-03-13 22:06:49','2013-03-13 22:06:49','<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5>23 years of Coaching &amp; Training over 3,000 clients</h5>\r\n</li>\r\n	<li>\r\n<h5>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</h5>\r\n</li>\r\n	<li>\r\n<h5>Tertiary educated in Health Science &amp; Exercise Science</h5>\r\n</li>\r\n	<li>\r\n<h5>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</h5>\r\n</li>\r\n	<li>\r\n<h5>25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</h5>\r\n</li>\r\n</ul>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:06:49','2013-03-13 22:06:49','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-111/',0,'revision','',0),(991,1,'2013-03-13 22:05:41','2013-03-13 22:05:41','<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:05:41','2013-03-13 22:05:41','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-110/',0,'revision','',0),(993,1,'2013-03-13 22:14:25','2013-03-13 22:14:25','','bulletgreycirc','','inherit','closed','open','','bulletgreycirc','','','2013-03-13 22:14:25','2013-03-13 22:14:25','',5,'http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png',0,'attachment','image/png',0),(994,1,'2013-03-13 22:13:45','2013-03-13 22:13:45','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<h5>23 years of Coaching &amp; Training over 3,000 clients</h5>\r\n<h5>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</h5>\r\n<h5>Tertiary educated in Health Science &amp; Exercise Science</h5>\r\n<h5>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</h5>\r\n<h5>25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</h5>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:13:45','2013-03-13 22:13:45','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-112/',0,'revision','',0),(995,1,'2013-03-13 22:16:12','2013-03-13 22:16:12','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<h5><img class=\"alignleft size-full wp-image-993\" style=\"margin-left: 5px; margin-right: 5px;\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />23 years of Coaching &amp; Training over 3,000 clients</h5>\r\n<h5>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</h5>\r\n<h5>Tertiary educated in Health Science &amp; Exercise Science</h5>\r\n<h5>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</h5>\r\n<h5>25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</h5>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:16:12','2013-03-13 22:16:12','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-113/',0,'revision','',0),(997,1,'2013-03-13 22:26:29','2013-03-13 22:26:29','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<ul>\r\n	<li>23 years of Coaching &amp; Training over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\">website</a> )</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</li>\r\n</ul>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:26:29','2013-03-13 22:26:29','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-115/',0,'revision','',0),(996,1,'2013-03-13 22:23:47','2013-03-13 22:23:47','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<ul>\r\n	<li><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">23 years of Coaching &amp; Training over 3,000 clients</span></li>\r\n	<li><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span><a style=\"font-size: 1em; line-height: 1.5em;\" title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">)</span></li>\r\n	<li><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">Tertiary educated in Health Science &amp; Exercise Science</span></li>\r\n	<li><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span></li>\r\n	<li><span style=\"color: #000000; font-size: 1em; line-height: 1.5em;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></li>\r\n</ul>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:23:47','2013-03-13 22:23:47','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-114/',0,'revision','',0),(998,1,'2013-03-13 22:35:30','2013-03-13 22:35:30','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<ul>\r\n	<li>23 years of Coaching &amp; Training over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\">website</a> )</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</li>\r\n</ul>\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:35:30','2013-03-13 22:35:30','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-116/',0,'revision','',0),(999,1,'2013-03-13 22:36:17','2013-03-13 22:36:17','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />23 years of Coaching &amp; Training over 3,000 clients</span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Business owner for 18 years (my studio is in King Street, Sydney CBD </span><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\">website</a><span style=\"font-size: 16px;\"> )</span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Tertiary educated in Health Science &amp; Exercise Science</span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:36:17','2013-03-13 22:36:17','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-117/',0,'revision','',0),(1000,1,'2013-03-13 22:39:01','2013-03-13 22:39:01','','155','','inherit','closed','open','','155','','','2013-03-13 22:39:01','2013-03-13 22:39:01','',5,'http://balancehealthprograms.com.au/wp-content/uploads/155.jpg',0,'attachment','image/jpeg',0),(1011,1,'2013-03-13 22:49:18','2013-03-13 22:49:18','<img class=\"alignleft size-full wp-image-1005\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1551.jpg\" width=\"960\" height=\"640\" />\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">23 years of Coaching &amp; Training over 3,000 clients</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span></span><span style=\"color: #000000;\"><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\"><span style=\"color: #000000;\">website</span></a><span style=\"font-size: 16px;\"> )</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Tertiary educated in Health Science &amp; Exercise Science</span></span>\r\n<span style=\"font-size: 16px; color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:49:18','2013-03-13 22:49:18','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-127/',0,'revision','',0),(1001,1,'2013-03-13 22:37:22','2013-03-13 22:37:22','<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">23 years of Coaching &amp; Training over 3,000 clients</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span></span><span style=\"color: #000000;\"><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\"><span style=\"color: #000000;\">website</span></a><span style=\"font-size: 16px;\"> )</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Tertiary educated in Health Science &amp; Exercise Science</span></span>\r\n<span style=\"font-size: 16px; color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:37:22','2013-03-13 22:37:22','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-118/',0,'revision','',0),(1012,1,'2013-03-13 22:55:32','2013-03-13 22:55:32','','155','','inherit','closed','open','','155-3','','','2013-03-13 22:55:32','2013-03-13 22:55:32','',5,'http://balancehealthprograms.com.au/wp-content/uploads/155.png',0,'attachment','image/png',0),(1002,1,'2013-03-13 22:40:42','2013-03-13 22:40:42','<p class=\"dark\"><img class=\"alignleft size-large wp-image-1000\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/155-1024x682.jpg\" width=\"1024\" height=\"682\" /></p>\r\n\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">23 years of Coaching &amp; Training over 3,000 clients</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span></span><span style=\"color: #000000;\"><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\"><span style=\"color: #000000;\">website</span></a><span style=\"font-size: 16px;\"> )</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Tertiary educated in Health Science &amp; Exercise Science</span></span>\r\n<span style=\"font-size: 16px; color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:40:42','2013-03-13 22:40:42','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-119/',0,'revision','',0),(1003,1,'2013-03-13 22:41:32','2013-03-13 22:41:32','<img class=\"alignleft size-large wp-image-1000\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/155-1024x682.jpg\" width=\"1024\" height=\"682\" />\r\n\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">23 years of Coaching &amp; Training over 3,000 clients</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span></span><span style=\"color: #000000;\"><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\"><span style=\"color: #000000;\">website</span></a><span style=\"font-size: 16px;\"> )</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Tertiary educated in Health Science &amp; Exercise Science</span></span>\r\n<span style=\"font-size: 16px; color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:41:32','2013-03-13 22:41:32','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-120/',0,'revision','',0),(1004,1,'2013-03-13 22:42:14','2013-03-13 22:42:14','<img class=\"alignleft size-large wp-image-1000\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/155-1024x682.jpg\" width=\"1024\" height=\"682\" />\r\n\r\n&nbsp;\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<h5><strong>My expertise is second to none:</strong></h5>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">23 years of Coaching &amp; Training over 3,000 clients</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Business owner for 18 years (my studio is in King Street, Sydney CBD </span></span><span style=\"color: #000000;\"><a style=\"font-size: 16px;\" title=\"balance health programs\" href=\"http://www.balancehealthprograms.com\"><span style=\"color: #000000;\">website</span></a><span style=\"font-size: 16px;\"> )</span></span>\r\n<span style=\"font-size: 16px;\"><img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"color: #000000;\">Tertiary educated in Health Science &amp; Exercise Science</span></span>\r\n<span style=\"font-size: 16px; color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" />Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</span>\r\n<span style=\"color: #000000;\"> <img class=\"alignleft size-full wp-image-993\" alt=\"bulletgreycirc\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bulletgreycirc.png\" width=\"8\" height=\"8\" /><span style=\"font-size: 16px;\">25+ marathons &amp; 10 Ironman triathlons, inc. 2012 Hawaii Ironman World Championships</span></span>\r\n\r\n[grid_8]\r\n<h2>About Brad Pamp - Registered Fitness Trainer</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n\r\n[clear][grid_12]\r\n\r\n[grid_12]\r\n<h2>Services</h2>\r\n[/grid_12]\r\n\r\n[grid_6 alpha]\r\n<h4>      Meeting</h4>\r\n<strong>      </strong>Initial meeting to discuss your health, exercise or sporting endeavours\r\n\r\n[/grid_6]\r\n[grid_6 omega]\r\n<h4>Health</h4>\r\nComprehensive Health Assessment - with results and recommendations\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Fitness</h4>\r\n<strong>      </strong>Fitness assessments - Running and Cycling\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Programs</h4>\r\nComprehensive Monthly Program - exercise/ training &amp;/or Nutrition\r\n\r\n[/grid_6][clear][spacer][grid_6 alpha]\r\n<h4>      Coaching</h4>\r\n<strong>      </strong>Personal coaching/ training - either in studio or outside (1hr)\r\n\r\n[/grid_6][grid_6 omega]\r\n<h4>Treatment</h4>\r\nDeep Tissue Sports treatment\r\n\r\n[/grid_6]','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 22:42:14','2013-03-13 22:42:14','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-121/',0,'revision','',0),(1005,1,'2013-03-13 22:46:48','2013-03-13 22:46:48','','155','','inherit','closed','open','','155-2','','','2013-03-13 22:46:48','2013-03-13 22:46:48','',5,'http://balancehealthprograms.com.au/wp-content/uploads/1551.jpg',0,'attachment','image/jpeg',0),