(1521,2,'2014-06-23 06:03:29','2014-06-23 06:03:29','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the Gold Coast Marathon – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <b>WHY </b>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\">3 days before race</span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <b><i>you are just fine</i></b>.  You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<b><span style=\"text-decoration: underline;\">1 day out</span></b> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race morning</span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race</span> </b>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>balance this equation</i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <b>golden rule</b> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>3. 35km</b> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <b>WHY</b> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now the.....the last 100metres and finishing is<b> WHY we do it!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:03:29','2014-06-23 06:03:29','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1520,2,'2014-06-23 06:02:39','2014-06-23 06:02:39','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. 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data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the Gold Coast Marathon – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <b>WHY </b>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\">3 days before race</span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <b><i>you are just fine</i></b>.  You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<b><span style=\"text-decoration: underline;\">1 day out</span></b> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race morning</span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race</span> </b>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>balance this equation</i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <b>golden rule</b> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>3. 35km</b> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <b>WHY</b> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now the.....the last 100metres and finishing is<b> WHY we do it!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe width=\"560\" height=\"315\" src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" frameborder=\"0\" allowfullscreen></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:02:39','2014-06-23 06:02:39','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1522,2,'2014-06-23 06:08:51','2014-06-23 06:08:51','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n<!--[if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!--[if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the Gold Coast Marathon – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <b>WHY </b>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\">3 days before race</span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <b><i>you are just fine</i></b>.  You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<b><span style=\"text-decoration: underline;\">1 day out</span></b> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race morning</span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race</span> </b>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>balance this equation</i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <b>golden rule</b> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>3. 35km</b> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <b>WHY</b> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now........ the last 100metres and finishing is<b><span style=\"color: #993366;\"> WHY we do it</span>!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:08:51','2014-06-23 06:08:51','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (1530,2,'2014-07-14 08:13:30','2014-07-14 08:13:30','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><b>PAMPY’S POST </b><b>28.14 </b><b>– YOUR IDEAL RUNNING SHOE</b></h1>\r\nMorning Team,\r\n\r\nToday’s post is offering my opinion on what I believe is your best footwear option; to run on concrete and bitumen.  But before I go there, I want to quickly recap what an efficient runner is, including my observations of efficient runners and not necessarily just ‘elite runners’.\r\n<ul>\r\n	<li>Effortless</li>\r\n	<li>Light</li>\r\n	<li>Smooth</li>\r\n	<li>Without muscle tension</li>\r\n	<li>Quick leg turnover</li>\r\n	<li>Short support time</li>\r\n	<li>Almost silent landing</li>\r\n	<li>Lands close to the vertical line; going through the CENTRE OF MASS</li>\r\n	<li>Small vertical oscillation of the body</li>\r\n	<li>Only small upper body movement, but rhythmically in sync with legs</li>\r\n	<li>Head sits directly over hips</li>\r\n	<li>Slight forward lean from the hips</li>\r\n</ul>\r\nThe road running boom hit in the 70’s and really gained momentum in the 80’s.  Community events like our own City to Surf and big city marathons became a hit.  And as the only real cost for the sport is appropriate footwear, the big shoe company’s like Nike and Adidas, went to war.\r\n\r\nTo cut a long story short, what started out as shoes that offered about the same support as a Dunlop Volley, over a short time morphed into - gel, air, springs, super –rubber, recoil, etc etc.  Basically the more sh#t in the shoe, the greater marketing scope and of course justification for a bigger price tag.\r\n\r\nNow, the problem with more sh#t in the shoe (resulting in a jacked up heel pad), means we can’t feel the earth underneath us.  Less feel means less feedback to the brain on how to react and therefore cushion the cost of impact.  Feedback like : what part of the foot to land on, how and when to relax and release the ankle joint, how to engage the hinge joint of the knee, where best to position and balance your posture – this was all lost due to minimal neural feedback from the foot.\r\n\r\nOver time, many people (without really noticing) changed their running technique.  We became reliant and comfortable utilising the “super extra cushioning” in the heel of the shoe which was now available to us.  As a result, not only did we load our weight through our heel, we thrust our heel into the earth’s surface.  This was usually done at a distance ahead of our hips (our centre of mass), thus braking our forward momentum and delivering a longer period stabilising on support.  The shocking result of this braking force was a greater re-verb back through the body.  Our heels and ankles were fairly safe, but our shins (usually medial of the tibia), our knees (usually the area just under the knee cap), our quads (the 4 major muscles which extend the knee) and our lower back were now under duress.\r\n\r\nBefore we knew it the rate of injuries from running increased exponentially – and as you can imagine, sadly many people lost interest in the activity of running.\r\n\r\n15 years later we finally realised that perhaps it was our shoes that were contributing to these mounting injuries. So we stripped back to basics and reviewed the laws of nature.  Unfortunately, like so many things, we went too far the other way.  Enter minimalistic running shoes!\r\n\r\nOn the back of the highly successful book “Born to Run” it made sense to strip things back and get back to how we ran 100 years go – with next to no support under your feet.  I certainly agree with most of the theory in this book to improve running bio-mechanics. BUT, there was one major problem….\r\n\r\nFootwear manufacturers started producing and promoting shoes with very little support, seemingly overnight.  The most aggressive change came from a footwear company called Vibram.  They produced a shoe called “five fingers” which are those glove-like shoes where the toes are separated with only a thin protective layer between the sole of your foot and the ground surface.  These shoes were promoted and sold to cure all running related injuries and improve your running performance!  So where’s the problem??  Well - unfit, overweight, technically unsound runners were buying them and hitting the pavement with renewed excitement.  As we all know pavement and bitumen is where we tend to run these days – not grass or more forgiving bush tracks.\r\n\r\nWhen the 10,000<sup>th</sup> runner was once again back at the physio with threaded Achilles tendons and calf muscles, a class action lawsuit was filed in the US.  Vibram lost and has had to shell out just under $4million in claims!! <i>(For your interest I have included an article below outlining the lawsuit)  </i>\r\n\r\nSo in my opinion – elite 60kg runners aside – a middle of the range shoe is best.  Yes, avoid ridiculous chunks of gel and springs on the heel, but equally be certain to have enough support to counter the demands of the harder surfaces we now spend most of our running time on.\r\n\r\nImproving your running technique will always outweigh your footwear choices!\r\n\r\nBrad Pamp\r\n\r\n&nbsp;\r\n\r\n<i>Vibram USA, the company that makes FiveFingers running shoes, has agreed to settle a lawsuit that alleged the company made false and unsubstantiated claims about the health benefits of its glove-like footwear. According to the court filings, Vibram settled to put the matter to rest and avoid any additional legal expenses. “Vibram expressly denied and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability,” read the court brief.</i>\r\n\r\n<i>Valerie Bezdek brought the class action suit against Vibram in March 2012.  She filed her complaint in Massachusetts, the state where Vibram’s U.S. headquarters are located. Bezdek alleged that Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on any scientific merit. “The gist of her claim is that Vibram illegally obtained an economic windfall from her because it was only by making false health claims that Vibram induced consumers to buy FiveFingers shoes, and to pay more for them than they would have otherwise,” </i><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><i>Harvard Law School professor, John C. P. Goldberg, told </i></a><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><em>Runner’s World</em></a><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><i> at the time of the original filing</i></a><i>. Subsequent class action suits were filed against Vibram in California and Illinois, and those were absorbed into Bezdek’s case.</i>\r\n\r\n<i>The settlement consists of two kinds of relief. The first is refunds to class members who submit valid and completed claim forms. Vibram will deposit $3.75 million into an escrow account and those funds will be distributed to those valid class members who purchased a pair of Vibram FiveFingers between March 21, 2009 and the date of the first dissemination of summary settlement notice or class notice, whichever is earlier. FiveFingers will award up to a maximum of $94 per pair, though the agreement acknowledges that based on similar settlements it is reasonable for class members to expect to receive between $20 and $50 per pair.</i>\r\n\r\n<i>Class members can submit a claim for up to two pairs of shoes without any kind of receipt or proof of purchase. (However, FiveFingers can request a verification of purchase should they decide to do so in an effort to prevent against possible fraud.) Anyone who seeks to recover payment on more than two pairs of footwear must submit both a valid claim form and proof of purchase.</i>\r\n\r\n<i>If any portion of the $3.75 million remains after the claim payments have been distributed and all administrative and legal costs have been paid, the balance will be donated to the American Heart Association for research on the health benefits of running.</i>\r\n\r\n<i>For the second part of the settlement, Vibram has agreed to discontinue to make any claims that FiveFingers footwear is effective in strengthening muscles or reducing injury in its marketing and advertising campaigns, unless the company discovers new scientific evidence that proves it.   </i>\r\n\r\n<i>Vibam is required to establish a website, </i><a href=\"http://www.fivefingerssettlement.com/\"><i>www.fivefingerssettlement.com</i></a><i>, to inform class members of the terms of the agreement. The company is also required to post banner ads with the settlement information on a number of websites, including runnersworld.com and Facebook.com, in order to deliver approximately 300,000,000 impressions.</i>\r\n\r\n<i>Per the court agreement, the attorneys for the class members can receive up to 25% of the $3.75 million settlement, or $937,500. Vibram must pay up to an additional $70,000 of reasonable out-of-pocket expenses incurred by the plaintiff’s counsel in relation to this case.</i>\r\n\r\n<i>It was never disclosed if Bezdek, who filed her suit roughly one year after purchasing her pair of Vibram Bikilas, tried to first seek a refund for her FiveFingers prior to initiating the lawsuit.</i>\r\n\r\n<i>Was suing a logical or over-the-top reaction for a product that didn’t perform as advertised? Will the suit help to better police a corporation or does it leave consumers not responsible for applying common sense to a marketing boast that sounded too good to be true? Janine Pollack, the lead attorney for the plantiffs, did not respond to questions about Bezdek’s motivation to bring the lawsuit. Christopher Morrison, the lead attorney for the defendant, declined to comment. Vibram USA did not respond to multiple requests for comment.</i>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-07-14 08:13:30','2014-07-14 08:13:30','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1523,2,'2014-06-23 06:10:54','2014-06-23 06:10:54','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the <span style=\"color: #993366;\"><strong>Gold Coast Marathon</strong></span> – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <span style=\"color: #993366;\"><b>WHY </b></span>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\">3 <span style=\"color: #993366; text-decoration: underline;\">days before race</span></span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <span style=\"color: #993366;\"><b><i>you are just fine</i></b>. </span> You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<span style=\"color: #993366;\"><b><span style=\"text-decoration: underline;\">1 day out</span></b></span> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">R</span><span style=\"color: #993366; text-decoration: underline;\">ace morning</span></span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<span style=\"color: #993366;\"><b><span style=\"text-decoration: underline;\">Race</span> </b></span>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>b<span style=\"color: #993366;\">alance this equation</span></i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <span style=\"color: #993366;\"><b>golden rule</b></span> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><span style=\"color: #993366;\"><b>3. 35km</b></span> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <span style=\"color: #993366;\"><b>WHY</b></span> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now........ the last 100metres and finishing is<b><span style=\"color: #993366;\"> WHY we do it</span>!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:10:54','2014-06-23 06:10:54','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1525,2,'2014-06-23 06:16:43','2014-06-23 06:16:43','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the <span style=\"color: #993366;\"><strong>Gold Coast Marathon</strong></span> – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <b>WHY </b>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\"><span style=\"text-decoration: underline;\">3</span> <span style=\"text-decoration: underline;\">d</span><span style=\"text-decoration: underline;\">ays before race</span></span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <b><i>you are just fine</i></b><span style=\"color: #993366;\">. </span> You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<span style=\"color: #993366;\"><b><span style=\"text-decoration: underline;\">1 <span style=\"text-decoration: underline;\">day out</span></span></b></span> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <span style=\"color: #993366;\"><b><i>believe</i></b> </span>that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\"><span style=\"text-decoration: underline;\">R</span><span style=\"text-decoration: underline;\">ace morning</span></span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<span style=\"color: #993366;\"><b><span style=\"text-decoration: underline;\">Race</span> </b></span>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>balance this equation</i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <b>golden rule</b> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>3. 35km</b> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <b>WHY</b> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now........ the last 100metres and finishing is<b><span style=\"color: #993366;\"> WHY we do it</span>!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:16:43','2014-06-23 06:16:43','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1524,2,'2014-06-23 06:13:04','2014-06-23 06:13:04','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the <span style=\"color: #993366;\"><strong>Gold Coast Marathon</strong></span> – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\"><img class=\"wp-image-1516 alignright\" alt=\"phid\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg\" width=\"209\" height=\"197\" /></a> of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"size-medium wp-image-1517 alignright\" alt=\"run 111\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" width=\"300\" height=\"196\" /></a>Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <span style=\"color: #993366;\"><b>WHY </b></span>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">3</span> <span style=\"color: #993366; text-decoration: underline;\">days before race</span></span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <span style=\"color: #993366;\"><b><i>you are just fine</i></b>. </span> You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<b><span style=\"text-decoration: underline;\">1 day out</span></b> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">R</span><span style=\"color: #993366; text-decoration: underline;\">ace morning</span></span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race</span> </b>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i><span style=\"color: #993366;\">b</span><span style=\"color: #993366;\">alance this equation</span></i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <span style=\"color: #993366;\"><b>golden rule</b></span> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li><strong>2. </strong> If you ate a small breakfast, I’d recommend you consume small hits of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg\"><img class=\" wp-image-1518 alignright\" alt=\"flask\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/flask-219x300.jpg\" width=\"131\" height=\"180\" /></a>carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"size-medium wp-image-1519 alignright\" alt=\"gold coast\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" width=\"300\" height=\"199\" /></a>to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><span style=\"color: #993366;\"><b>3. 35km</b></span> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <span style=\"color: #993366;\"><b>WHY</b></span> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now........ the last 100metres and finishing is<b><span style=\"color: #993366;\"> WHY we do it</span>!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n\r\n<iframe src=\"//www.youtube.com/embed/lYDiAnNlHPQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 06:13:04','2014-06-23 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08:21:21','2014-07-14 08:21:21','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>28.14 </b></span><b>– <span style=\"color: #993366;\">YOUR IDEAL RUNNING SHOE</span></b></h1>\r\nMorning Team,\r\n\r\nToday’s post is offering my opinion on what I believe is your best footwear option; to run on concrete and bitumen.  But before I go there, I want to quickly recap what an efficient runner is, including my observations of efficient runners and not necessarily just ‘elite runners’.\r\n<ul>\r\n	<li>Effortless<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\"><img class=\"size-full wp-image-1319 alignright\" alt=\"images (17)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\" width=\"284\" height=\"177\" /></a></li>\r\n	<li>Light</li>\r\n	<li>Smooth</li>\r\n	<li>Without muscle tension</li>\r\n	<li>Quick leg turnover</li>\r\n	<li>Short support time</li>\r\n	<li>Almost silent landing</li>\r\n	<li>Lands close to the vertical line; going through the CENTRE OF MASS</li>\r\n	<li>Small vertical oscillation of the body</li>\r\n	<li>Only small upper body movement, but rhythmically in sync with legs</li>\r\n	<li>Head sits directly over hips</li>\r\n	<li>Slight forward lean from the hips</li>\r\n</ul>\r\nThe road running boom hit in the 70’s and really gained momentum in the 80’s.  Community events like our own City to Surf and big city marathons became a hit.  And as the only real cost for the sport is appropriate footwear, the big shoe company’s like Nike and Adidas, went to war.\r\n\r\nTo cut a long story short, what started out as shoes that offered about the same support as a Dunlop Volley, over a short time morphed into - gel, air, springs, super –rubber, recoil, etc etc.  Basically the more sh#t in the shoe, the greater marketing scope and of course justification for a bigger price tag.\r\n\r\nNow, the problem with more sh#t in the shoe (resulting in a jacked up heel pad), means we can’t feel the earth underneath us.  Less feel means less feedback to the brain on how to react and therefore cushion the cost of impact.  Feedback like : what part of the foot to land on, how and when to relax and release the ankle joint, how to engage the hinge joint of the knee, where best to position and balance your posture – this was all lost due to minimal neural feedback from the foot.\r\n\r\nOver time, many people (without really noticing) changed their running technique.  We became reliant and comfortable utilising the “super extra cushioning” in the heel of the shoe which was now available to us.  As a result, not only did we load our weight through our heel, we thrust our heel into the earth’s surface.  This was usually done at a distance ahead of our hips (our centre of mass), thus braking our forward momentum and delivering a longer period stabilising on support.  The shocking result of this braking force was a greater re-verb back through the body.  Our heels and ankles were fairly safe, but our shins (usually medial of the tibia), our knees (usually the area just under the knee cap), our quads (the 4 major muscles which extend the knee) and our lower back were now under duress.\r\n\r\nBefore we knew it the rate of injuries from running increased exponentially – and as you can imagine, sadly many people lost interest in the activity of running.\r\n\r\n15 years later we finally realised that perhaps it was our shoes that were contributing to these mounting injuries. So we stripped back to basics and reviewed the laws of nature.  Unfortunately, like so many things, we went too far the other way.  Enter minimalistic running shoes!\r\n\r\nOn the back of the highly successful book “Born to Run” it made sense to strip things back and get back to how we ran 100 years go – with next to no support under your feet.  I certainly agree with most of the theory in this book to improve running bio-mechanics. BUT, there was one major problem….\r\n\r\nFootwear manufacturers started producing and promoting shoes with very little support, seemingly overnight.  The most aggressive change came from a footwear company called Vibram.  They produced a shoe called “five fingers” which are those glove-like shoes where the toes are separated with only a thin protective layer between the sole of your foot and the ground surface.  These shoes were promoted and sold to cure all running related injuries and improve your running performance!  So where’s the problem??  Well - unfit, overweight, technically unsound runners were buying them and hitting the pavement with renewed excitement.  As we all know pavement and bitumen is where we tend to run these days – not grass or more forgiving bush tracks.\r\n\r\nWhen the 10,000<sup>th</sup> runner was once again back at the physio with threaded Achilles tendons and calf muscles, a class action lawsuit was filed in the US.  Vibram lost and has had to shell out just under $4million in claims!! <i>(For your interest I have included an article below outlining the lawsuit)  </i>\r\n\r\nSo in my opinion – elite 60kg runners aside – a middle of the range shoe is best.  Yes, avoid ridiculous chunks of gel and springs on the heel, but equally be certain to have enough support to counter the demands of the harder surfaces we now spend most of our running time on.\r\n\r\nImproving your running technique will always outweigh your footwear choices!\r\n\r\nBrad Pamp\r\n<h3> <strong><span style=\"color: #993366;\">VIBRAM FOOTWEAR</span></strong></h3>\r\n<i>Vibram USA, the company that makes FiveFingers running shoes, has agreed to settle a lawsuit that alleged the company made false and unsubstantiated claims about the health benefits of its glove-like footwear. According to the court filings, Vibram settled to put the matter to rest and avoid any additional legal expenses. “Vibram expressly denied and continues to deny any wrongdoing alleged in the Actions, and neither admits nor concedes any actual or potential fault, wrongdoing or liability,” read the court brief.</i>\r\n\r\n<i>Valerie Bezdek brought the class action suit against Vibram in March 2012.  She filed her complaint in Massachusetts, the state where Vibram’s U.S. headquarters are located. Bezdek alleged that Vibram deceived consumers by advertising that the footwear could reduce foot injuries and strengthen foot muscles, without basing those assertions on any scientific merit. “The gist of her claim is that Vibram illegally obtained an economic windfall from her because it was only by making false health claims that Vibram induced consumers to buy FiveFingers shoes, and to pay more for them than they would have otherwise,” </i><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><i>Harvard Law School professor, John C. P. Goldberg, told </i></a><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><em>Runner’s World</em></a><a href=\"http://www.runnersworld.com/elite-runners/vibram-lawsuit-explained\"><i> at the time of the original filing</i></a><i>. Subsequent class action suits were filed against Vibram in California and Illinois, and those were absorbed into Bezdek’s case.</i>\r\n\r\n<i>The settlement consists of two kinds of relief. The first is refunds to class members who submit valid and completed claim forms. Vibram will deposit $3.75 million into an escrow account and those funds will be distributed to those valid class members who purchased a pair of Vibram FiveFingers between March 21, 2009 and the date of the first dissemination of summary settlement notice or class notice, whichever is earlier. FiveFingers will award up to a maximum of $94 per pair, though the agreement acknowledges that based on similar settlements it is reasonable for class members to expect to receive between $20 and $50 per pair.</i>\r\n\r\n<i>Class members can submit a claim for up to two pairs of shoes without any kind of receipt or proof of purchase. (However, FiveFingers can request a verification of purchase should they decide to do so in an effort to prevent against possible fraud.) Anyone who seeks to recover payment on more than two pairs of footwear must submit both a valid claim form and proof of purchase.</i>\r\n\r\n<i>If any portion of the $3.75 million remains after the claim payments have been distributed and all administrative and legal costs have been paid, the balance will be donated to the American Heart Association for research on the health benefits of running.</i>\r\n\r\n<i>For the second part of the settlement, Vibram has agreed to discontinue to make any claims that FiveFingers footwear is effective in strengthening muscles or reducing injury in its marketing and advertising campaigns, unless the company discovers new scientific evidence that proves it.   </i>\r\n\r\n<i>Vibam is required to establish a website, </i><a href=\"http://www.fivefingerssettlement.com/\"><i>www.fivefingerssettlement.com</i></a><i>, to inform class members of the terms of the agreement. The company is also required to post banner ads with the settlement information on a number of websites, including runnersworld.com and Facebook.com, in order to deliver approximately 300,000,000 impressions.</i>\r\n\r\n<i>Per the court agreement, the attorneys for the class members can receive up to 25% of the $3.75 million settlement, or $937,500. Vibram must pay up to an additional $70,000 of reasonable out-of-pocket expenses incurred by the plaintiff’s counsel in relation to this case.</i>\r\n\r\n<i>It was never disclosed if Bezdek, who filed her suit roughly one year after purchasing her pair of Vibram Bikilas, tried to first seek a refund for her FiveFingers prior to initiating the lawsuit.</i>\r\n\r\n<i>Was suing a logical or over-the-top reaction for a product that didn’t perform as advertised? Will the suit help to better police a corporation or does it leave consumers not responsible for applying common sense to a marketing boast that sounded too good to be true? Janine Pollack, the lead attorney for the plantiffs, did not respond to questions about Bezdek’s motivation to bring the lawsuit. Christopher Morrison, the lead attorney for the defendant, declined to comment. Vibram USA did not respond to multiple requests for comment.</i>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-07-14 08:21:21','2014-07-14 08:21:21','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(5002,2,'2018-01-18 03:59:14','2018-01-18 03:59:14','','FAT RULES','','publish','closed','closed','','fat-rules','','','2018-01-18 03:59:14','2018-01-18 03:59:14','',0,'http://balancehealthprograms.com.au/?page_id=5002',0,'page','',0),(5003,2,'2018-01-18 03:23:13','2018-01-18 03:23:13','','best fats','','inherit','closed','closed','','best-fats','','','2018-01-18 03:23:13','2018-01-18 03:23:13','',4808,'http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png',0,'attachment','image/png',0),(5004,2,'2018-01-18 03:23:56','2018-01-18 03:23:56','','faat','','inherit','closed','closed','','faat','','','2018-01-18 03:23:56','2018-01-18 03:23:56','',4808,'http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg',0,'attachment','image/jpeg',0),(5005,2,'2018-01-18 03:24:21','2018-01-18 03:24:21','','good fats','','inherit','closed','closed','','good-fats','','','2018-01-18 03:24:21','2018-01-18 03:24:21','',4808,'http://balancehealthprograms.com.au/wp-content/uploads/good-fats.jpg',0,'attachment','image/jpeg',0),(5209,2,'2018-01-30 23:21:33','2018-01-30 23:21:33','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #1b7000\">Fat Loss Model</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/Keto-macros-550x400.png\" srcset=\"\" class=\"so-widget-image\" width=\"550\" height=\"400\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #1b7000\">Top 10 Features of Managing best weight!<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2 style=\"text-align: center\">STEP 1</h2><h2 style=\"text-align: center\"><span style=\"color: #1b7000\">Check out (Quick Prep) Meal Ideas.<br></span></h2><p>&nbsp;</p><p><img class=\"size-medium wp-image-4901 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow-down-294x300.jpg\" alt=\"\" width=\"294\" height=\"300\"></p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #db2525\">I hate (can\'t be bothered) cooking, I buy my lunch, I eat what\'s served up for dinner. </span></h2><h2 style=\"text-align: center\"><span style=\"color: #db2525\">Just show me the simplest way to burn off some fat, NOW! </span></h2><p>&nbsp;</p><p><img class=\"size-medium wp-image-4902 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/go-now-300x75.png\" alt=\"\" width=\"300\" height=\"75\"></p><h2 style=\"text-align: center\">&nbsp;</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Scrambled Eggs, Feta, Avocado, with a Zing</span></h2><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">Eggs</span></h5><h5><span style=\"color: #1b7000\">Feta</span></h5><p><span style=\"color: #1b7000\"><img class=\" wp-image-4825 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/egs.jpg\" alt=\"\" width=\"218\" height=\"145\"></span></p><h5><span style=\"color: #1b7000\">Avocado</span></h5><h5><span style=\"color: #1b7000\">Chilli, Tomatos</span></h5><h5><span style=\"color: #1b7000\">Full cream</span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Whisk eggs with full cream [not the low-fat junk] until consistent, adding salt, and perhaps chilli flakes.&nbsp; Pour </span>to<span style=\"color: #1b7000\"> a hot pan, which I like to smear with coconut oil or \'real\' butter.&nbsp; Stir consistently, scrambled to your liking.&nbsp; Consider adding finely chopped mint leaves, including stems.&nbsp; Plate eggs, adding diced avocado &amp; feta, and perhaps a dash of olive oil &amp; chopped chilli.&nbsp;</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Italian Bacon Breaky</span></h2><h4>&nbsp;</h4><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">Bacon; yes, I\'m aware there is bacon &amp; there is bacon! Get the best you can.<img class=\" wp-image-4898 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bacon-salad-300x197.jpg\" alt=\"\" width=\"210\" height=\"138\"></span></h5><h5><span style=\"color: #1b7000\">Basil, leaves aplenty</span></h5><h5><span style=\"color: #1b7000\">Olive Oil</span></h5><h5><span style=\"color: #1b7000\">Sun-dried tomatos, in oil</span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Pan fry carrots in olive oil, sea salt &amp; pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark.&nbsp; Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.&nbsp; Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.&nbsp; Add pig, peas &amp; carrots.&nbsp; Consider a small sprinkle of feta.&nbsp; Squeeze lemon over the lot.</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Asian Style Eggs</span></h2><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Ingredients<img class=\" wp-image-4885 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/asian-eggs.jpg\" alt=\"\" width=\"206\" height=\"140\"></span></h3><h5><span style=\"color: #1b7000\">4 Eggs</span></h5><h5><span style=\"color: #1b7000\">Spring Onions, x 2</span></h5><h5><span style=\"color: #1b7000\">Sesame Seeds, 2 heaped tablespoons</span></h5><h5><span style=\"color: #1b7000\">Hoisin Sauce</span></h5><h5><span style=\"color: #1b7000\">Chilli\'s, mixed</span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">While slicing your spring onions &amp; chilli\'s, lightly toast on medium heat your sesame seeds.&nbsp; Before fry eggs, throw in a dash of olive oil and seas salt.&nbsp; After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions &amp; chilli\'s.&nbsp; I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed]. &nbsp;</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Fish-Cakes Asian Style</span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">500g Salmon fillets, skin off, OR, Tinned Red/ Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\"></span></h5><h5><span style=\"color: #1b7000\">A stick of lemongrass</span></h5><h5><span style=\"color: #1b7000\">Ginger, real is best</span></h5><h5><span style=\"color: #1b7000\">Bunch of coriander</span></h5><h5><span style=\"color: #1b7000\">Asian jam [chilli] of choice</span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Peel and finely chop ginger.&nbsp; Remove outer layer of lemongrass, chopping finely along with coriander.&nbsp; Chop super-finely the salmon till it\'s puree-like.&nbsp; Mix all contents adding sea salt, and perhaps pepper or chilli flakes.&nbsp; Divide into quarters and lay in a medium heat fry pan smeared with olive oil.&nbsp; Flip after 2 minutes, leaving for another 2 minutes.&nbsp;</span></h5><h5><span style=\"color: #1b7000\">Add Asian jam [chilli] to fish cakes along with more coriander!</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Peanut Chicken</span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">2 x 150g chicken breast<img class=\" wp-image-4893 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chicken-peanut.jpg\" alt=\"\" width=\"239\" height=\"159\"></span></h5><h5><span style=\"color: #1b7000\">Peanut butter, the less commercial the better</span></h5><h5><span style=\"color: #1b7000\">Garlic, 4-6 cloves</span></h5><h5><span style=\"color: #1b7000\">Limes, 1-2</span></h5><h5><span style=\"color: #1b7000\">Chilli, couple of red bad boys</span></h5><p>&nbsp;</p><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Criss-cross cut chicken breast and massage sea salt, pepper and olive oil.&nbsp; Throw onto medium hot fry pan.&nbsp; Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter.&nbsp; Mix in chilli\'s to your choice and maybe a small dash of olive oil.&nbsp; Turn over the bird and spoon mixture and let cook for, say, 5 minutes.&nbsp; Add lime zest to chicken and make up a simple side salad. &nbsp;</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Steak Stir-Fry</span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">2 x 125g fillet steaks<img class=\" wp-image-4862 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\"></span></h5><h5><span style=\"color: #1b7000\">Fresh ginger is best, 4-6 cm</span></h5><h5><span style=\"color: #1b7000\">Fresh Asparagus, 350g, or tinned if you must</span></h5><h5><span style=\"color: #1b7000\">Garlic, 4-5 cloves, or the jar stuff</span></h5><h5><span style=\"color: #1b7000\">Black bean sauce</span></h5><p>&nbsp;</p><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.&nbsp; Once crispy pull them out and add the asparagus, removing the end bits of course.&nbsp; Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.&nbsp; Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].&nbsp; Throw in the G &amp; G and anything else you think could create a buzz.&nbsp;</span></h5><h5><span style=\"color: #1b7000\">&nbsp;</span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Chicken, Cashews, Avocado Wrap<br></span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">500g Chicken Breast<img class=\" wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\"></span></h5><h5><span style=\"color: #1b7000\">Garlic, 2 cloves</span></h5><h5><span style=\"color: #1b7000\">Avocado</span></h5><h5><span style=\"color: #1b7000\">Cashews</span></h5><h5><span style=\"color: #1b7000\">Wrap</span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 minsand&nbsp; cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add&nbsp; hommus (the chilli stuff is gold), avocado, and sliced shallots. That\'s a wrap! </span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Nutty Spinach Curry <br></span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">Salted Cashews, 20 -30g<img class=\" wp-image-4912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/spinach-300x169.jpg\" alt=\"\" width=\"224\" height=\"126\"><br></span></h5><h5><span style=\"color: #1b7000\">Baby Spinach, 200g<br></span></h5><h5><span style=\"color: #1b7000\">Onion</span></h5><h5><span style=\"color: #1b7000\">Keta cheese, 100g<br></span></h5><h5><span style=\"color: #1b7000\">Rogan Josh paste<br></span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Start by frying the cashews on medium heat, shaking the pan regularly.&nbsp; Bash nuts in a pestle and cook finely chopped onion in pan, olive oil, and curry paste.&nbsp; Stir for 8 minutes adding teaspoon of red vineger and diced fata.&nbsp; Finaly add the spinach, add dash of sea salt.&nbsp; Plate and toss in the nuts!&nbsp; <br></span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #1b7000\">Sirloin Taste Sensation<br></span></h2><h2><span style=\"color: #1b7000\">&nbsp;</span></h2><h3><span style=\"color: #1b7000\">Ingredients</span></h3><h5><span style=\"color: #1b7000\">Sirloin steak, 300g<img class=\" wp-image-4913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sirloin-300x225.jpg\" alt=\"\" width=\"195\" height=\"146\"></span></h5><h5><span style=\"color: #1b7000\">Garlic, 2 cloves<br></span></h5><h5><span style=\"color: #1b7000\">Egg Plants, 2 big buggers<br></span></h5><h5><span style=\"color: #1b7000\">Cherry tomatos, 300g</span></h5><h5><span style=\"color: #1b7000\">Basil, bunch<br></span></h5><h3>&nbsp;</h3><h3><span style=\"color: #1b7000\">Method</span></h3><h5><span style=\"color: #1b7000\">Air (fork) the egg plant and microwave for 10 minutes, until soft.&nbsp; Slice up the soiloin kneading seas salt &amp; pepper and cook on med-hot fry pan.&nbsp; Add sliced tomatos &amp; garlic stiring regularly.&nbsp; Add basil leaves and a dash of red vinegar.&nbsp; Plate and drizzle olive oil. &nbsp; </span></h5>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','FAT LOSS','','inherit','closed','closed','','4808-revision-v1','','','2018-01-30 23:21:33','2018-01-30 23:21:33','',4808,'http://balancehealthprograms.com.au/4808-revision-v1/',0,'revision','',0),(5108,2,'2018-01-24 00:54:52','2018-01-24 00:54:52','<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: #1b7000;\"><img class=\" wp-image-4873 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FATLOSSBOARD.jpg\" alt=\"\" width=\"317\" height=\"211\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Fat Loss Model</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</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/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Key Principles</span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">Choose real food to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">1. Satisfy sustained hunger, and,</span></h4>\r\n<h4><span style=\"color: #1b7000;\">2. Produce minimal blood sugar spike.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">At a glance\r\n</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: #1b7000;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s In!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Loads of \'real\' fats.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Easily digested protein.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Fibrous veggies.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Water, salt.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s Out!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">All refined sugar.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most starchy carbs.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most fruit.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Beer, for now.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Keto-macros-550x400.png\" srcset=\"\" width=\"550\" height=\"400\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Check out Fat-burning Meal Ideas.</span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4901 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow-down-294x300.jpg\" alt=\"\" width=\"294\" height=\"300\" /></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<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">I hate (can\'t be bothered) cooking, I buy my lunch, I eat what\'s served up for dinner. </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">Just show me the simplest way to burn off some fat, NOW! </span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4902 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/go-now-300x75.png\" alt=\"\" width=\"300\" height=\"75\" />\r\n<h2 style=\"text-align: center;\"></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">10 minute Meal Ideas </span></h1>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2><span style=\"color: #1b7000;\">Scrambled Eggs, Feta, Avocado, with a Zing</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Feta</span></h5>\r\n<span style=\"color: #1b7000;\"><img class=\" wp-image-4825 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/egs.jpg\" alt=\"\" width=\"218\" height=\"145\" /></span>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, Tomatos</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Full cream</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Whisk eggs with full cream [not the low-fat junk] until consistent, adding salt, and perhaps chilli flakes.  Pour </span>to<span style=\"color: #1b7000;\"> a hot pan, which I like to smear with coconut oil or \'real\' butter.  Stir consistently, scrambled to your liking.  Consider adding finely chopped mint leaves, including stems.  Plate eggs, adding diced avocado &amp; feta, and perhaps a dash of olive oil &amp; chopped chilli. </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<h2><span style=\"color: #1b7000;\">Italian Bacon Breaky</span></h2>\r\n<h4></h4>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Bacon; yes, I\'m aware there is bacon &amp; there is bacon! Get the best you can.<img class=\" wp-image-4898 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bacon-salad-300x197.jpg\" alt=\"\" width=\"210\" height=\"138\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, leaves aplenty</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Olive Oil</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sun-dried tomatos, in oil</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Pan fry carrots in olive oil, sea salt &amp; pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark.  Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.  Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.  Add pig, peas &amp; carrots.  Consider a small sprinkle of feta.  Squeeze lemon over the lot.</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<h2><span style=\"color: #1b7000;\">Asian Style Eggs</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients<img class=\" wp-image-4885 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/asian-eggs.jpg\" alt=\"\" width=\"206\" height=\"140\" /></span></h3>\r\n<h5><span style=\"color: #1b7000;\">4 Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Spring Onions, x 2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sesame Seeds, 2 heaped tablespoons</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Hoisin Sauce</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli\'s, mixed</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">While slicing your spring onions &amp; chilli\'s, lightly toast on medium heat your sesame seeds.  Before fry eggs, throw in a dash of olive oil and seas salt.  After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions &amp; chilli\'s.  I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed].  </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<h2><span style=\"color: #1b7000;\">Fish-Cakes Asian Style</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Salmon fillets, skin off, OR, Tinned Red/ Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">A stick of lemongrass</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Ginger, real is best</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Bunch of coriander</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Asian jam [chilli] of choice</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel and finely chop ginger.  Remove outer layer of lemongrass, chopping finely along with coriander.  Chop super-finely the salmon till it\'s puree-like.  Mix all contents adding sea salt, and perhaps pepper or chilli flakes.  Divide into quarters and lay in a medium heat fry pan smeared with olive oil.  Flip after 2 minutes, leaving for another 2 minutes. </span></h5>\r\n<h5><span style=\"color: #1b7000;\">Add Asian jam [chilli] to fish cakes along with more coriander!</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<h2><span style=\"color: #1b7000;\">Peanut Chicken</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 150g chicken breast<img class=\" wp-image-4893 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chicken-peanut.jpg\" alt=\"\" width=\"239\" height=\"159\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Peanut butter, the less commercial the better</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-6 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Limes, 1-2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, couple of red bad boys</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Criss-cross cut chicken breast and massage sea salt, pepper and olive oil.  Throw onto medium hot fry pan.  Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter.  Mix in chilli\'s to your choice and maybe a small dash of olive oil.  Turn over the bird and spoon mixture and let cook for, say, 5 minutes.  Add lime zest to chicken and make up a simple side salad.  </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<h2><span style=\"color: #1b7000;\">Steak Stir-Fry</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 125g fillet steaks<img class=\" wp-image-4862 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh ginger is best, 4-6 cm</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh Asparagus, 350g, or tinned if you must</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-5 cloves, or the jar stuff</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Black bean sauce</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.  Once crispy pull them out and add the asparagus, removing the end bits of course.  Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.  Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].  Throw in the G &amp; G and anything else you think could create a buzz. </span></h5>\r\n<h5><span style=\"color: #1b7000;\"> </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<h2><span style=\"color: #1b7000;\">Chicken, Cashews, Avocado Wrap\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Chicken Breast<img class=\" wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cashews</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Wrap</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 minsand  cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add  hommus (the chilli stuff is gold), avocado, and sliced shallots. That\'s a wrap! </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<h2><span style=\"color: #1b7000;\">Nutty Spinach Curry\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Salted Cashews, 20 -30g<img class=\" wp-image-4912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/spinach-300x169.jpg\" alt=\"\" width=\"224\" height=\"126\" />\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Baby Spinach, 200g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Onion</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Keta cheese, 100g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Rogan Josh paste\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Start by frying the cashews on medium heat, shaking the pan regularly.  Bash nuts in a pestle and cook finely chopped onion in pan, olive oil, and curry paste.  Stir for 8 minutes adding teaspoon of red vineger and diced fata.  Finaly add the spinach, add dash of sea salt.  Plate and toss in the nuts!\r\n</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<h2><span style=\"color: #1b7000;\">Sirloin Taste Sensation\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Sirloin steak, 300g<img class=\" wp-image-4913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sirloin-300x225.jpg\" alt=\"\" width=\"195\" height=\"146\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Egg Plants, 2 big buggers\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cherry tomatos, 300g</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, bunch\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Air (fork) the egg plant and microwave for 10 minutes, until soft.  Slice up the soiloin kneading seas salt &amp; pepper and cook on med-hot fry pan.  Add sliced tomatos &amp; garlic stiring regularly.  Add basil leaves and a dash of red vinegar.  Plate and drizzle olive oil.   </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: #1b7000;\">\r\n<h1 style=\"text-align: center;\">FYI</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/wp-content/uploads/10-ROCK-STAR-SUPER-FATS.pdf\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-150x83.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-300x165.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-230x127.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-350x193.png 350w\" width=\"600\" height=\"330\" /> </a> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg 1920w, http://balancehealthprograms.com.au/wp-content/uploads/faat-150x84.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/faat-300x169.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/faat-768x432.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/faat-1024x576.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/faat-830x467.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/faat-230x129.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/faat-350x197.jpg 350w\" width=\"1920\" height=\"1080\" />','BREAKFAST - FAT LOSS','','inherit','closed','closed','','4808-revision-v1','','','2018-01-24 00:54:52','2018-01-24 00:54:52','',4808,'http://balancehealthprograms.com.au/4808-revision-v1/',0,'revision','',0),(5007,2,'2018-01-18 03:35:28','2018-01-18 03:35:28','<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: #1b7000;\"><img class=\" wp-image-4873 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FATLOSSBOARD.jpg\" alt=\"\" width=\"317\" height=\"211\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Fat Loss Model</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</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/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Key Principles</span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">Choose real food to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">1. Satisfy sustained hunger, and,</span></h4>\r\n<h4><span style=\"color: #1b7000;\">2. Produce minimal blood sugar spike.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">At a glance\r\n</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: #1b7000;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s In!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Loads of \'real\' fats.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Easily digested protein.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Fibrous veggies.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Water, salt.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s Out!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">All refined sugar.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most starchy carbs.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most fruit.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Beer, for now.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Keto-macros-550x400.png\" srcset=\"\" width=\"550\" height=\"400\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Check out Fat-burning Meal Ideas below.</span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4901 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow-down-294x300.jpg\" alt=\"\" width=\"294\" height=\"300\" />\r\n\r\n&nbsp;</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<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">I hate (can\'t be bothered) cooking, I buy my lunch, I eat what\'s served up for dinner. </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">Just show me the simplest way to burn off some fat, NOW! </span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4902 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/go-now-300x75.png\" alt=\"\" width=\"300\" height=\"75\" />\r\n<h2 style=\"text-align: center;\"></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Fat-burning Food for thought - mix\'n\'match!  </span></h1>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><img class=\" wp-image-4904 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto-choices-300x233.jpg\" alt=\"\" width=\"293\" height=\"228\" /></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">All meals take about 10 minutes to prepare &amp; cook! </span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Consider cooking &amp; containing for later.</span></h3>\r\n&nbsp;\r\n\r\n&nbsp;</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<h2><span style=\"color: #1b7000;\">Scrambled Eggs, Feta, Avocado, with a Zing</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Feta</span></h5>\r\n<span style=\"color: #1b7000;\"><img class=\" wp-image-4825 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/egs.jpg\" alt=\"\" width=\"218\" height=\"145\" /></span>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, Tomatos</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Full cream</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Whisk eggs with full cream [not the low-fat junk] until consistent, adding salt, and perhaps chilli flakes.  Pour </span>to<span style=\"color: #1b7000;\"> a hot pan, which I like to smear with coconut oil or \'real\' butter.  Stir consistently, scrambled to your liking.  Consider adding finely chopped mint leaves, including stems.  Plate eggs, adding diced avocado &amp; feta, and perhaps a dash of olive oil &amp; chopped chilli. </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<h2><span style=\"color: #1b7000;\">Italian Bacon Breaky</span></h2>\r\n<h4></h4>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Bacon; yes, I\'m aware there is bacon &amp; there is bacon! Get the best you can.<img class=\" wp-image-4898 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bacon-salad-300x197.jpg\" alt=\"\" width=\"210\" height=\"138\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, leaves aplenty</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Olive Oil</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sun-dried tomatos, in oil</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Pan fry carrots in olive oil, sea salt &amp; pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark.  Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.  Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.  Add pig, peas &amp; carrots.  Consider a small sprinkle of feta.  Squeeze lemon over the lot.</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<h2><span style=\"color: #1b7000;\">Asian Style Eggs</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients<img class=\" wp-image-4885 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/asian-eggs.jpg\" alt=\"\" width=\"206\" height=\"140\" /></span></h3>\r\n<h5><span style=\"color: #1b7000;\">4 Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Spring Onions, x 2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sesame Seeds, 2 heaped tablespoons</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Hoisin Sauce</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli\'s, mixed</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">While slicing your spring onions &amp; chilli\'s, lightly toast on medium heat your sesame seeds.  Before fry eggs, throw in a dash of olive oil and seas salt.  After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions &amp; chilli\'s.  I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed].  </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<h2><span style=\"color: #1b7000;\">Fish-Cakes Asian Style</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Salmon fillets, skin off, OR, Tinned Red/ Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">A stick of lemongrass</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Ginger, real is best</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Bunch of coriander</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Asian jam [chilli] of choice</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel and finely chop ginger.  Remove outer layer of lemongrass, chopping finely along with coriander.  Chop super-finely the salmon till it\'s puree-like.  Mix all contents adding sea salt, and perhaps pepper or chilli flakes.  Divide into quarters and lay in a medium heat fry pan smeared with olive oil.  Flip after 2 minutes, leaving for another 2 minutes. </span></h5>\r\n<h5><span style=\"color: #1b7000;\">Add Asian jam [chilli] to fish cakes along with more coriander!</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<h2><span style=\"color: #1b7000;\">Peanut Chicken</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 150g chicken breast<img class=\" wp-image-4893 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chicken-peanut.jpg\" alt=\"\" width=\"239\" height=\"159\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Peanut butter, the less commercial the better</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-6 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Limes, 1-2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, couple of red bad boys</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Criss-cross cut chicken breast and massage sea salt, pepper and olive oil.  Throw onto medium hot fry pan.  Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter.  Mix in chilli\'s to your choice and maybe a small dash of olive oil.  Turn over the bird and spoon mixture and let cook for, say, 5 minutes.  Add lime zest to chicken and make up a simple side salad.  </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<h2><span style=\"color: #1b7000;\">Steak Stir-Fry</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 125g fillet steaks<img class=\" wp-image-4862 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh ginger is best, 4-6 cm</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh Asparagus, 350g, or tinned if you must</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-5 cloves, or the jar stuff</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Black bean sauce</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.  Once crispy pull them out and add the asparagus, removing the end bits of course.  Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.  Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].  Throw in the G &amp; G and anything else you think could create a buzz. </span></h5>\r\n<h5><span style=\"color: #1b7000;\"> </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<h2><span style=\"color: #1b7000;\">Chicken, Cashews, Avocado Wrap\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Chicken Breast<img class=\" wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cashews</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Wrap</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 minsand  cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add  hommus (the chilli stuff is gold), avocado, and sliced shallots. That\'s a wrap! </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<h2><span style=\"color: #1b7000;\">Nutty Spinach Curry\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Salted Cashews, 20 -30g<img class=\" wp-image-4912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/spinach-300x169.jpg\" alt=\"\" width=\"224\" height=\"126\" />\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Baby Spinach, 200g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Onion</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Keta cheese, 100g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Rogan Josh paste\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Start by frying the cashews on medium heat, shaking the pan regularly.  Bash nuts in a pestle and cook finely chopped onion in pan, olive oil, and curry paste.  Stir for 8 minutes adding teaspoon of red vineger and diced fata.  Finaly add the spinach, add dash of sea salt.  Plate and toss in the nuts!\r\n</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<h2><span style=\"color: #1b7000;\">Sirloin Taste Sensation\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Sirloin steak, 300g<img class=\" wp-image-4913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sirloin-300x225.jpg\" alt=\"\" width=\"195\" height=\"146\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Egg Plants, 2 big buggers\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cherry tomatos, 300g</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, bunch\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Air (fork) the egg plant and microwave for 10 minutes, until soft.  Slice up the soiloin kneading seas salt &amp; pepper and cook on med-hot fry pan.  Add sliced tomatos &amp; garlic stiring regularly.  Add basil leaves and a dash of red vinegar.  Plate and drizzle olive oil.   </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: #1b7000;\">\r\n<h1 style=\"text-align: center;\">FYI</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<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-150x83.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-300x165.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-230x127.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-350x193.png 350w\" width=\"600\" height=\"330\" /> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg 1920w, http://balancehealthprograms.com.au/wp-content/uploads/faat-150x84.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/faat-300x169.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/faat-768x432.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/faat-1024x576.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/faat-830x467.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/faat-230x129.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/faat-350x197.jpg 350w\" width=\"1920\" height=\"1080\" />','BREAKFAST - FAT LOSS','','inherit','closed','closed','','4808-revision-v1','','','2018-01-18 03:35:28','2018-01-18 03:35:28','',4808,'http://balancehealthprograms.com.au/4808-revision-v1/',0,'revision','',0),(5006,2,'2018-01-18 03:24:38','2018-01-18 03:24:38','<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: #1b7000;\"><img class=\" wp-image-4873 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FATLOSSBOARD.jpg\" alt=\"\" width=\"317\" height=\"211\" /></span></h1>\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Fat Loss Model</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</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/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Key Principles</span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">Choose real food to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #1b7000;\">1. Satisfy sustained hunger, and,</span></h4>\r\n<h4><span style=\"color: #1b7000;\">2. Produce minimal blood sugar spike.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">At a glance\r\n</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: #1b7000;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s In!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Loads of \'real\' fats.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Easily digested protein.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Fibrous veggies.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Water, salt.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\">What\'s Out!</span></h2>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">All refined sugar.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most starchy carbs.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Most fruit.</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\">Beer, for now.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Keto-macros-550x400.png\" srcset=\"\" width=\"550\" height=\"400\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Check out Fat-burning Meal Ideas below.</span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4901 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow-down-294x300.jpg\" alt=\"\" width=\"294\" height=\"300\" />\r\n\r\n&nbsp;</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<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">I hate (can\'t be bothered) cooking, I buy my lunch, I eat what\'s served up for dinner. </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">Just show me the simplest way to burn off some fat, NOW! </span></h2>\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-4902 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/go-now-300x75.png\" alt=\"\" width=\"300\" height=\"75\" />\r\n<h2 style=\"text-align: center;\"></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Fat-burning Food for thought - mix\'n\'match!  </span></h1>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><img class=\" wp-image-4904 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto-choices-300x233.jpg\" alt=\"\" width=\"293\" height=\"228\" /></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">All meals take about 10 minutes to prepare &amp; cook! </span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Consider cooking &amp; containing for later.</span></h3>\r\n&nbsp;\r\n\r\n&nbsp;</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<h2><span style=\"color: #1b7000;\">Scrambled Eggs, Feta, Avocado, with a Zing</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Feta</span></h5>\r\n<span style=\"color: #1b7000;\"><img class=\" wp-image-4825 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/egs.jpg\" alt=\"\" width=\"218\" height=\"145\" /></span>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, Tomatos</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Full cream</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Whisk eggs with full cream [not the low-fat junk] until consistent, adding salt, and perhaps chilli flakes.  Pour </span>to<span style=\"color: #1b7000;\"> a hot pan, which I like to smear with coconut oil or \'real\' butter.  Stir consistently, scrambled to your liking.  Consider adding finely chopped mint leaves, including stems.  Plate eggs, adding diced avocado &amp; feta, and perhaps a dash of olive oil &amp; chopped chilli. </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<h2><span style=\"color: #1b7000;\">Italian Bacon Breaky</span></h2>\r\n<h4></h4>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Bacon; yes, I\'m aware there is bacon &amp; there is bacon! Get the best you can.<img class=\" wp-image-4898 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bacon-salad-300x197.jpg\" alt=\"\" width=\"210\" height=\"138\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, leaves aplenty</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Olive Oil</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sun-dried tomatos, in oil</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Pan fry carrots in olive oil, sea salt &amp; pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark.  Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.  Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.  Add pig, peas &amp; carrots.  Consider a small sprinkle of feta.  Squeeze lemon over the lot.</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<h2><span style=\"color: #1b7000;\">Asian Style Eggs</span></h2>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Ingredients<img class=\" wp-image-4885 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/asian-eggs.jpg\" alt=\"\" width=\"206\" height=\"140\" /></span></h3>\r\n<h5><span style=\"color: #1b7000;\">4 Eggs</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Spring Onions, x 2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Sesame Seeds, 2 heaped tablespoons</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Hoisin Sauce</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli\'s, mixed</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">While slicing your spring onions &amp; chilli\'s, lightly toast on medium heat your sesame seeds.  Before fry eggs, throw in a dash of olive oil and seas salt.  After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions &amp; chilli\'s.  I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed].  </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<h2><span style=\"color: #1b7000;\">Fish-Cakes Asian Style</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Salmon fillets, skin off, OR, Tinned Red/ Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">A stick of lemongrass</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Ginger, real is best</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Bunch of coriander</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Asian jam [chilli] of choice</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel and finely chop ginger.  Remove outer layer of lemongrass, chopping finely along with coriander.  Chop super-finely the salmon till it\'s puree-like.  Mix all contents adding sea salt, and perhaps pepper or chilli flakes.  Divide into quarters and lay in a medium heat fry pan smeared with olive oil.  Flip after 2 minutes, leaving for another 2 minutes. </span></h5>\r\n<h5><span style=\"color: #1b7000;\">Add Asian jam [chilli] to fish cakes along with more coriander!</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<h2><span style=\"color: #1b7000;\">Peanut Chicken</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 150g chicken breast<img class=\" wp-image-4893 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chicken-peanut.jpg\" alt=\"\" width=\"239\" height=\"159\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Peanut butter, the less commercial the better</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-6 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Limes, 1-2</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Chilli, couple of red bad boys</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Criss-cross cut chicken breast and massage sea salt, pepper and olive oil.  Throw onto medium hot fry pan.  Squeeze 1 lime into a bowl with grated garlic, addding2 mega scoops of peanut butter.  Mix in chilli\'s to your choice and maybe a small dash of olive oil.  Turn over the bird and spoon mixture and let cook for, say, 5 minutes.  Add lime zest to chicken and make up a simple side salad.  </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<h2><span style=\"color: #1b7000;\">Steak Stir-Fry</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">2 x 125g fillet steaks<img class=\" wp-image-4862 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh ginger is best, 4-6 cm</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Fresh Asparagus, 350g, or tinned if you must</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 4-5 cloves, or the jar stuff</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Black bean sauce</span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.  Once crispy pull them out and add the asparagus, removing the end bits of course.  Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.  Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].  Throw in the G &amp; G and anything else you think could create a buzz. </span></h5>\r\n<h5><span style=\"color: #1b7000;\"> </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<h2><span style=\"color: #1b7000;\">Chicken, Cashews, Avocado Wrap\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">500g Chicken Breast<img class=\" wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Avocado</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cashews</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Wrap</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. After 4 mins throw in cashews, turning regularly, flip bird after 6 minsand  cook for another 4 minutes. Microwave wrap for 10 seconds [or use sandwich press], add  hommus (the chilli stuff is gold), avocado, and sliced shallots. That\'s a wrap! </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<h2><span style=\"color: #1b7000;\">Nutty Spinach Curry\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Salted Cashews, 20 -30g<img class=\" wp-image-4912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/spinach-300x169.jpg\" alt=\"\" width=\"224\" height=\"126\" />\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Baby Spinach, 200g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Onion</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Keta cheese, 100g\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Rogan Josh paste\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Start by frying the cashews on medium heat, shaking the pan regularly.  Bash nuts in a pestle and cook finely chopped onion in pan, olive oil, and curry paste.  Stir for 8 minutes adding teaspoon of red vineger and diced fata.  Finaly add the spinach, add dash of sea salt.  Plate and toss in the nuts!\r\n</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<h2><span style=\"color: #1b7000;\">Sirloin Taste Sensation\r\n</span></h2>\r\n<h2><span style=\"color: #1b7000;\"> </span></h2>\r\n<h3><span style=\"color: #1b7000;\">Ingredients</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Sirloin steak, 300g<img class=\" wp-image-4913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sirloin-300x225.jpg\" alt=\"\" width=\"195\" height=\"146\" /></span></h5>\r\n<h5><span style=\"color: #1b7000;\">Garlic, 2 cloves\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Egg Plants, 2 big buggers\r\n</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Cherry tomatos, 300g</span></h5>\r\n<h5><span style=\"color: #1b7000;\">Basil, bunch\r\n</span></h5>\r\n<h3></h3>\r\n<h3><span style=\"color: #1b7000;\">Method</span></h3>\r\n<h5><span style=\"color: #1b7000;\">Air (fork) the egg plant and microwave for 10 minutes, until soft.  Slice up the soiloin kneading seas salt &amp; pepper and cook on med-hot fry pan.  Add sliced tomatos &amp; garlic stiring regularly.  Add basil leaves and a dash of red vinegar.  Plate and drizzle olive oil.   </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: #1b7000;\">\r\n<h1 style=\"text-align: center;\">FYI</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<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/best-fats.png 600w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-150x83.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-300x165.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-230x127.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/best-fats-350x193.png 350w\" width=\"600\" height=\"330\" /> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/faat.jpg 1920w, http://balancehealthprograms.com.au/wp-content/uploads/faat-150x84.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/faat-300x169.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/faat-768x432.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/faat-1024x576.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/faat-830x467.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/faat-230x129.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/faat-350x197.jpg 350w\" width=\"1920\" height=\"1080\" /> <img class=\"so-widget-image\" />','BREAKFAST - FAT LOSS','','inherit','closed','closed','','4808-revision-v1','','','2018-01-18 03:24:38','2018-01-18 03:24:38','',4808,'http://balancehealthprograms.com.au/4808-revision-v1/',0,'revision','',0),(1540,2,'2014-08-01 04:11:21','2014-08-01 04:11:21','','HEART','','inherit','closed','open','','heart','','','2014-08-01 04:11:21','2014-08-01 04:11:21','',0,'http://balancehealthprograms.com.au/wp-content/uploads/HEART.jpg',0,'attachment','image/jpeg',0),(1541,2,'2014-08-01 04:12:52','2014-08-01 04:12:52','','BVLOOD 1','','inherit','closed','open','','bvlood-1','','','2014-08-01 04:12:52','2014-08-01 04:12:52','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BVLOOD-1.jpg',0,'attachment','image/jpeg',0),(1542,2,'2014-08-01 04:18:28','2014-08-01 04:18:28','','AT','','inherit','closed','open','','at','','','2014-08-01 04:18:28','2014-08-01 04:18:28','',0,'http://balancehealthprograms.com.au/wp-content/uploads/AT.jpg',0,'attachment','image/jpeg',0),(5001,2,'2018-01-18 01:40:22','2018-01-18 01:40:22','<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=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\" /></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">C2S Site Map</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: #dd9933;\">\r\n<h1 style=\"text-align: center;\">Choosing your Program</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</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">Green Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h2 style=\"text-align: center;\">Yellow Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">Red Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #333333;\">\r\n<h1 style=\"text-align: center;\">Your Best Intensity Guide</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: #65d615;\">\r\n<h2 style=\"text-align: center;\">Super Easy Way</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1db79d;\">\r\n<h2 style=\"text-align: center;\">Lifestyle Calculation</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd0b0b;\">\r\n<h2 style=\"text-align: center;\">Track Set</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #d6cf02;\">\r\n<h1 style=\"text-align: center;\">Matching your Food Choices</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: #961557;\">\r\n<h2 style=\"text-align: center;\">Fat Loss Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #00ef63;\">\r\n<h2 style=\"text-align: center;\">Healthy Lifestyle Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #d3532c;\">\r\n<h2 style=\"text-align: center;\">Athlete Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db23d5;\">\r\n<h1 style=\"text-align: center;\">Tips Galore</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: #1fd8f4;\">\r\n<h1 style=\"text-align: center;\">4 Running Drills</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: #018775;\">\r\n<h1 style=\"text-align: center;\">Strength Sets 1-3</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: #d3ed2f;\">\r\n<h1 style=\"text-align: center;\">Walk/ Run Method</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: #14125e;\">\r\n<h1 style=\"text-align: center;\">4 Running Tech Tips</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: #1fd8f4;\">\r\n<h1 style=\"text-align: center;\">4 Running Drills</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: #3a24e2;\">\r\n<h1 style=\"text-align: center;\">Weekly Wrap (8-1)</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: #a88f01;\">\r\n<h1 style=\"text-align: center;\">Contact Coach</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: #003254;\">\r\n<h1 style=\"text-align: center;\">Common Questions</h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-18 01:40:22','2018-01-18 01:40:22','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(4997,2,'2018-01-17 09:45:24','2018-01-17 09:45:24','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/step-22.png\"><img class=\" wp-image-4592 alignleft\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/step-22-300x300.png\" alt=\"step 22\" width=\"204\" height=\"204\" /></a></span></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #fdd333;\">Yellow</span><span style=\"color: #3366ff;\"><span style=\"color: #fdd333;\"> Program Home</span>\r\n</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</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>\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: #fdd333;\">Yellow Program Success\r\n</span></h1>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Policing \'your\' perfect effort zone.</span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Building up systematically.</span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Blending perfectly, your; work/rest/&amp; food. </span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Using your Coach if you\'re in doubt.</span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" width=\"960\" height=\"600\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #cf2525;\">\r\n<h2 style=\"text-align: center;\">PART 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR BEST INTENSITY</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/dti/\"> INTENSITY GUIDE </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 sow-slider-image-cover\" style=\"background-color: #fdd333;\">\r\n<h2 style=\"text-align: center;\">PART 2</h2>\r\n<h2></h2>\r\n<h2 style=\"text-align: center;\"> OPEN YOUR PROGRAM</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-program/\"> 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 sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR FOOD CHOICES</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/food-choices/\"> FITTING FOOD CHOICES </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&nbsp;','YELLOW HOME','','inherit','closed','closed','','4753-revision-v1','','','2018-01-17 09:45:24','2018-01-17 09:45:24','',4753,'http://balancehealthprograms.com.au/4753-revision-v1/',0,'revision','',0),(4999,2,'2018-01-17 23:36:16','2018-01-17 23:36:16','','4gr','','inherit','closed','closed','','4gr','','','2018-01-17 23:36:16','2018-01-17 23:36:16','',4928,'http://balancehealthprograms.com.au/wp-content/uploads/4gr.png',0,'attachment','image/png',0),(5019,2,'2018-01-18 22:25:22','2018-01-18 22:25:22','<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: #1b7000;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> Green</span><span style=\"color: #3366ff;\"><span style=\"color: #ffffff;\"> Program Home</span>\r\n</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Green Program Success\r\n</span></h1>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Policing \'your\' perfect effort zone.</span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Building up systematically.</span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Blending perfectly, your; work/rest/&amp; food. </span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Using your Coach if you\'re in doubt.</span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" width=\"960\" height=\"600\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #cf2525;\">\r\n<h2 style=\"text-align: center;\">PART 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR BEST INTENSITY</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nINTENSITY GUIDE\r\n\r\n&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 2</h2>\r\n<h2></h2>\r\n<h2 style=\"text-align: center;\"> OPEN YOUR PROGRAM</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nGREEN PROGRAM\r\n\r\n&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR FOOD CHOICES</h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFITTING FOOD CHOICES\r\n\r\n&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','GREEN HOME','','inherit','closed','closed','','4749-revision-v1','','','2018-01-18 22:25:22','2018-01-18 22:25:22','',4749,'http://balancehealthprograms.com.au/4749-revision-v1/',0,'revision','',0),(5017,2,'2018-01-18 22:21:15','2018-01-18 22:21:15','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1b7000;\">\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> Green</span><span style=\"color: #3366ff;\"><span style=\"color: #ffffff;\"> Program Home</span>\r\n</span></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Green Program Success\r\n</span></h1>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Policing \'your\' perfect effort zone.</span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Building up systematically.</span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Blending perfectly, your; work/rest/&amp; food. </span></h3>\r\n<span style=\"color: #1b7000;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Using your Coach if you\'re in doubt.</span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" width=\"960\" height=\"600\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #cf2525;\">\r\n<h2 style=\"text-align: center;\">PART 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR BEST INTENSITY</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/dti/\">\r\n\r\n\r\nINTENSITY GUIDE\r\n</a>\r\n\r\n&nbsp;</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=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 2</h2>\r\n<h2></h2>\r\n<h2 style=\"text-align: center;\"> OPEN YOUR PROGRAM</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program/\">\r\n\r\n\r\nGREEN PROGRAM\r\n</a>\r\n\r\n&nbsp;</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=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR FOOD CHOICES</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/food-choices/\">\r\n\r\n\r\nFITTING FOOD CHOICES\r\n</a>\r\n\r\n&nbsp;</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=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>','GREEN HOME','','inherit','closed','closed','','4749-revision-v1','','','2018-01-18 22:21:15','2018-01-18 22:21:15','',4749,'http://balancehealthprograms.com.au/4749-revision-v1/',0,'revision','',0),(4995,2,'2018-01-17 09:29:43','2018-01-17 09:29:43','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #ffffff\">&nbsp;Green</span><span style=\"color: #3366ff\"><span style=\"color: #ffffff\"> Program Home</span><br></span></h1><h1>&nbsp;</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #1b7000\">Green Program Success <br></span></h1><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Policing \'your\' perfect effort zone.</span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Building up systematically.</span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Blending perfectly, your; work/rest/&amp; food. </span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Using your Coach if you\'re in doubt.</span></h3>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" class=\"so-widget-image\" width=\"960\" height=\"600\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #cf2525\">\r\n<h2 style=\"text-align: center\">PART 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">YOUR BEST INTENSITY</h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/dti/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\r\nINTENSITY GUIDE 		</span>\r\n</a>\r\n<p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">PART 2</h2><h2>&nbsp;</h2><h2 style=\"text-align: center\">&nbsp;OPEN YOUR PROGRAM</h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\r\nGREEN PROGRAM 		</span>\r\n</a>\r\n<p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">PART 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">YOUR FOOD CHOICES</h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/food-choices/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\r\nFITTING FOOD CHOICES 		</span>\r\n</a>\r\n<p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','GREEN HOME','','inherit','closed','closed','','4749-revision-v1','','','2018-01-17 09:29:43','2018-01-17 09:29:43','',4749,'http://balancehealthprograms.com.au/4749-revision-v1/',0,'revision','',0),(4996,2,'2018-01-17 09:44:26','2018-01-17 09:44:26','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/step-22.png\"><img class=\" wp-image-4592 alignleft\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/step-22-300x300.png\" alt=\"step 22\" width=\"204\" height=\"204\" /></a></span></h1>\r\n<h1 style=\"text-align: center;\"> <span style=\"color: #fdd333;\">Yellow</span><span style=\"color: #3366ff;\"><span style=\"color: #fdd333;\"> Program Home</span>\r\n</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</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>\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: #fdd333;\">Yellow Program Success\r\n</span></h1>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Policing \'your\' perfect effort zone.</span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Building up systematically.</span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Blending perfectly, your; work/rest/&amp; food. </span></h3>\r\n<span style=\"color: #fdd333;\"> </span>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #fdd333;\">Using your Coach if you\'re in doubt.</span></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" width=\"960\" height=\"600\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #cf2525;\">\r\n<h2 style=\"text-align: center;\">PART 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR BEST INTENSITY</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/dti/\"> INTENSITY GUIDE </a>&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #fdd333;\">\r\n<h2 style=\"text-align: center;\">PART 2</h2>\r\n<h2></h2>\r\n<h2 style=\"text-align: center;\"> OPEN YOUR PROGRAM</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/yellow-program/\"> YELLOW PROGRAM </a>&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">PART 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">YOUR FOOD CHOICES</h2>\r\n&nbsp;\r\n\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/food-choices/\"> FITTING FOOD CHOICES </a>&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','YELLOW HOME','','inherit','closed','closed','','4753-revision-v1','','','2018-01-17 09:44:26','2018-01-17 09:44:26','',4753,'http://balancehealthprograms.com.au/4753-revision-v1/',0,'revision','',0),(5158,2,'2018-01-29 21:55:55','2018-01-29 21:55:55','<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;\">4 Key Features of Running Well</span></h1>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #db2525;\">fLOWrUNNING ®</span></em></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">STEP 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">RUN TALL</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Stand TALL but relaxed.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Shoulders fall naturally back &amp; down.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Position head over your hips.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Press pelvis slightly forward.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Relax knees &amp; ankles.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">STEP 2</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">LEAN FORWARD</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Hold your shape.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Lean forward with your hips.\r\n</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Gravity drives movement. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Focus 50 metres ahead.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Your ankle is your pivot.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">STEP 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">SOFT LANDING</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Allow foot to fall naturally.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Forget about contact point.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Land under your hips.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Relax the foot and ankle.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Visualise running with bare feet.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">STEP 4</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">LIFT SUPPORT</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Lift foot from support.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Avoid driving foot into the surface. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Think of lifting knee up &amp; forward.  </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Think bare feet on super hot bitumen. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» The less time on support the better.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" width=\"206\" height=\"205\" />\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; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-best-run-drills-2\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Best Running Drills</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&nbsp;','4 RUN TECH FEATURES','','inherit','closed','closed','','4939-revision-v1','','','2018-01-29 21:55:55','2018-01-29 21:55:55','',4939,'http://balancehealthprograms.com.au/4939-revision-v1/',0,'revision','',0),(4993,2,'2018-01-17 08:47:14','2018-01-17 08:47:14','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Key Features of Running Well</span></h1><h3 style=\"text-align: center\"><em><span style=\"color: #db2525\">fLOWrUNNING ®</span></em></h3>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">STEP 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">RUN TALL</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Stand TALL but relaxed.</span></h4><h4><span style=\"color: #db2525\">» Shoulders fall naturally back &amp; down.</span></h4><h4><span style=\"color: #db2525\">» Position head over your hips.</span></h4><h4><span style=\"color: #db2525\">» Press pelvis slightly forward.</span></h4><h4><span style=\"color: #db2525\">» Relax knees &amp; ankles.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/TEE.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/TEE.png 223w, http://balancehealthprograms.com.au/wp-content/uploads/TEE-148x150.png 148w\" class=\"so-widget-image\" width=\"223\" height=\"226\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">STEP 2</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">LEAN FORWARD</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Hold your shape.</span></h4><h4><span style=\"color: #db2525\">» Lean forward with your hips.<br></span></h4><h4><span style=\"color: #db2525\">» Gravity drives movement. </span></h4><h4><span style=\"color: #db2525\">» Focus 50 metres ahead.</span></h4><h4><span style=\"color: #db2525\">» Your ankle is your pivot.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/RUNNER.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/RUNNER.png 209w, http://balancehealthprograms.com.au/wp-content/uploads/RUNNER-130x150.png 130w\" class=\"so-widget-image\" width=\"209\" height=\"241\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">STEP 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">SOFT LANDING</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Allow foot to fall naturally.</span></h4><h4><span style=\"color: #db2525\">» Forget about contact point.</span></h4><h4><span style=\"color: #db2525\">» Land under your hips.</span></h4><h4><span style=\"color: #db2525\">» Relax the foot and ankle.</span></h4><h4><span style=\"color: #db2525\">» Visualise running with bare feet.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/ferris.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/ferris.png 225w, http://balancehealthprograms.com.au/wp-content/uploads/ferris-150x150.png 150w\" class=\"so-widget-image\" width=\"225\" height=\"224\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">STEP 4</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">LIFT SUPPORT</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Lift foot from support.</span></h4><h4><span style=\"color: #db2525\">» Avoid driving foot into the surface. </span></h4><h4><span style=\"color: #db2525\">» Think of lifting knee up &amp; forward.&nbsp; </span></h4><h4><span style=\"color: #db2525\">» Think bare feet on super hot bitumen. </span></h4><h4><span style=\"color: #db2525\">» The less time on support the better.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/FEET.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/FEET.png 208w, http://balancehealthprograms.com.au/wp-content/uploads/FEET-128x150.png 128w\" class=\"so-widget-image\" width=\"208\" height=\"243\">\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-running-drills\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','4 RUN TECH FEATURES','','inherit','closed','closed','','4939-revision-v1','','','2018-01-17 08:47:14','2018-01-17 08:47:14','',4939,'http://balancehealthprograms.com.au/4939-revision-v1/',0,'revision','',0),(4994,2,'2018-01-17 09:29:29','2018-01-17 09:29:29','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\n<h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #ffffff\">&nbsp;Green</span><span style=\"color: #3366ff\"><span style=\"color: #ffffff\"> Program Home</span><br></span></h1><h1>&nbsp;</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<iframe src=\"https://www.youtube.com/embed/fTz8fhZt0n4?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\n<h1 style=\"text-align: center\"><span style=\"color: #1b7000\">Green Program Success <br></span></h1><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Policing \'your\' perfect effort zone.</span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Building up systematically.</span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Blending perfectly, your; work/rest/&amp; food. </span></h3><p><span style=\"color: #1b7000\">&nbsp;</span></p><h3 style=\"text-align: center\"><span style=\"color: #1b7000\">Using your Coach if you\'re in doubt.</span></h3>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic.jpg 960w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-150x94.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-300x188.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-830x519.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-230x144.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/StartHereGraphic-350x219.jpg 350w\" class=\"so-widget-image\" width=\"960\" height=\"600\">\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #cf2525\">\n<h2 style=\"text-align: center\">PART 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">YOUR BEST INTENSITY</h2><p>&nbsp;</p>\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/dti/\">\n<span>\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\nINTENSITY GUIDE 		</span>\n</a>\n<p>&nbsp;</p>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1b7000\">\n<h2 style=\"text-align: center\">PART 2</h2><h2>&nbsp;</h2><h2 style=\"text-align: center\">&nbsp;OPEN YOUR PROGRAM</h2><p>&nbsp;</p>\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/green-program/\">\n<span>\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\nGREEN PROGRAM 		</span>\n</a>\n<p>&nbsp;</p>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #1b7000\">\n<h2 style=\"text-align: center\">PART 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">YOUR FOOD CHOICES</h2><p>&nbsp;</p>\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/food-choices/\">\n<span>\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #ffffff\"></span>\nFITTING FOOD CHOICES 		</span>\n</a>\n<p>&nbsp;</p>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>','GREEN HOME','','inherit','closed','closed','','4749-autosave-v1','','','2018-01-17 09:29:29','2018-01-17 09:29:29','',4749,'http://balancehealthprograms.com.au/4749-autosave-v1/',0,'revision','',0),(5000,2,'2018-01-18 01:38:15','2018-01-18 01:38:15','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\"><img class=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\" /></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">C2S Site Map</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: #dd9933;\">\r\n<h1 style=\"text-align: center;\">Choosing your Program</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</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1b7000;\">\r\n<h2 style=\"text-align: center;\">Green Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #eeee22;\">\r\n<h2 style=\"text-align: center;\">Yellow Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">Red Program</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #333333;\">\r\n<h1 style=\"text-align: center;\">Your Best Intensity Guide</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: #65d615;\">\r\n<h2 style=\"text-align: center;\">Super Easy Way</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #1db79d;\">\r\n<h2 style=\"text-align: center;\">Lifestyle Calculation</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #dd0b0b;\">\r\n<h2 style=\"text-align: center;\">Track Set</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #d6cf02;\">\r\n<h1 style=\"text-align: center;\">Matching your Food Choices</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: #961557;\">\r\n<h2 style=\"text-align: center;\">Fat Loss Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #00ef63;\">\r\n<h2 style=\"text-align: center;\">Healthy Lifestyle Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #d3532c;\">\r\n<h2 style=\"text-align: center;\">Athlete Model</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db23d5;\">\r\n<h1 style=\"text-align: center;\">Tips Galore</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: #018775;\">\r\n<h1 style=\"text-align: center;\">Strength Sets 1-3</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: #d3ed2f;\">\r\n<h1 style=\"text-align: center;\">Walk/ Run Method</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: #14125e;\">\r\n<h1 style=\"text-align: center;\">4 Running Tech Tips</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: #1fd8f4;\">\r\n<h1 style=\"text-align: center;\">4 Running Drills</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: #3a24e2;\">\r\n<h1 style=\"text-align: center;\">Weekly Wrap (8-1)</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: #a88f01;\">\r\n<h1 style=\"text-align: center;\">Contact Coach</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: #d3ed2f;\">\r\n<h1 style=\"text-align: center;\">Walk/ Run Method</h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-18 01:38:15','2018-01-18 01:38:15','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(4992,2,'2018-01-17 04:52:26','2018-01-17 04:52:26','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\"><img class=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\"></span></h1><h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #db2525\">C2S Site Map</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd9933\">\r\n<h1 style=\"text-align: center\">Choosing your Program</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1e73be\">\r\n<h2 style=\"text-align: center\">Blue Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">Green Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #eeee22\">\r\n<h2 style=\"text-align: center\">Yellow Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">Red Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #333333\">\r\n<h1 style=\"text-align: center\">Your Best Intensity Guide</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #65d615\">\r\n<h2 style=\"text-align: center\">Super Easy Way</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1db79d\">\r\n<h2 style=\"text-align: center\">Lifestyle Calculation</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd0b0b\">\r\n<h2 style=\"text-align: center\">Track Set</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d6cf02\">\r\n<h1 style=\"text-align: center\">Matching your Food Choices</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #961557\">\r\n<h2 style=\"text-align: center\">Fat Loss Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #00ef63\">\r\n<h2 style=\"text-align: center\">Healthy Lifestyle Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d3532c\">\r\n<h2 style=\"text-align: center\">Athlete Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db23d5\">\r\n<h1 style=\"text-align: center\">Tips Galore</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #018775\">\r\n<h1 style=\"text-align: center\">Strength Sets 1-3</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d3ed2f\">\r\n<h1 style=\"text-align: center\">Walk/ Run Method</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #14125e\">\r\n<h1 style=\"text-align: center\">4 Running Technique Tips</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1fd8f4\">\r\n<h1 style=\"text-align: center\">4 Running Drills</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-17 04:52:26','2018-01-17 04:52:26','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(1721,2,'2015-01-04 22:50:49','2015-01-04 22:50:49','','photo (5)','','inherit','closed','closed','','photo-5','','','2015-01-04 22:50:49','2015-01-04 22:50:49','',574,'http://balancehealthprograms.com.au/wp-content/uploads/photo-5.jpg',0,'attachment','image/jpeg',0),(1722,2,'2015-01-04 22:51:24','2015-01-04 22:51:24','','photo (6)','','inherit','closed','closed','','photo-6','','','2015-01-04 22:51:24','2015-01-04 22:51:24','',574,'http://balancehealthprograms.com.au/wp-content/uploads/photo-6.jpg',0,'attachment','image/jpeg',0),(1723,2,'2015-01-04 22:52:10','2015-01-04 22:52:10','','photo (6)','','inherit','closed','closed','','photo-6-2','','','2015-01-04 22:52:10','2015-01-04 22:52:10','',574,'http://balancehealthprograms.com.au/wp-content/uploads/photo-61.jpg',0,'attachment','image/jpeg',0),(1724,2,'2015-01-04 22:56:01','2015-01-04 22:56:01','','tips','','inherit','closed','closed','','tips','','','2015-01-04 22:56:01','2015-01-04 22:56:01','',574,'http://balancehealthprograms.com.au/wp-content/uploads/tips.jpg',0,'attachment','image/jpeg',0),(1725,2,'2015-01-04 22:56:07','2015-01-04 22:56:07','','met syn','','inherit','closed','closed','','met-syn','','','2015-01-04 22:56:07','2015-01-04 22:56:07','',574,'http://balancehealthprograms.com.au/wp-content/uploads/met-syn.jpg',0,'attachment','image/jpeg',0),(1726,2,'2015-01-04 22:56:11','2015-01-04 22:56:11','','ffoooxfgf','','inherit','closed','closed','','ffoooxfgf','','','2015-01-04 22:56:11','2015-01-04 22:56:11','',574,'http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf.jpg',0,'attachment','image/jpeg',0),(1727,2,'2015-01-04 22:56:26','2015-01-04 22:56:26','','veggie screen saver','','inherit','closed','closed','','veggie-screen-saver','','','2015-01-04 22:56:26','2015-01-04 22:56:26','',574,'http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg',0,'attachment','image/jpeg',0),(1728,2,'2015-01-04 22:56:35','2015-01-04 22:56:35','','satiation','','inherit','closed','closed','','satiation','','','2015-01-04 22:56:35','2015-01-04 22:56:35','',574,'http://balancehealthprograms.com.au/wp-content/uploads/satiation.jpg',0,'attachment','image/jpeg',0),(1729,2,'2015-01-04 22:56:44','2015-01-04 22:56:44','','slugglish','','inherit','closed','closed','','slugglish','','','2015-01-04 22:56:44','2015-01-04 22:56:44','',574,'http://balancehealthprograms.com.au/wp-content/uploads/slugglish.jpg',0,'attachment','image/jpeg',0),(1549,2,'2014-08-04 07:37:56','2014-08-04 07:37:56','<h1 class=\"quote\" style=\"text-align: left;\"><span style=\"color: rgb(153, 51, 102);\"><strong>TRAINING, COACHING &amp; ADVISING FOR 25 YEARS</strong></span></h1>\r\n&nbsp;\r\n<h3><strong>PHASE 1 - LIFESTYLE ANALYSIS </strong></h3>\r\n<h3><strong>PHASE 2 - DETERMINING YOUR INTENSITY</strong></h3>\r\n<h3><strong>PHASE 3- YOUR PERFECTLY BALANCED PROGRAM</strong></h3>\r\n<strong>PHASE 4 - RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><strong>PAMPY’S PROJECT </strong><strong>30.14</strong><strong> – THE GUS WORLAND PROJECT </strong><strong>(PART 1)</strong></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result of food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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