(847,1,'2013-03-11 04:04:08','2013-03-11 04:04:08','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"179\" height=\"240\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"161\" height=\"198\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:04:08','2013-03-11 04:04:08','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-52/',0,'revision','',0),(848,1,'2013-03-11 04:05:07','2013-03-11 04:05:07','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"179\" height=\"240\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"161\" height=\"198\" /></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:05:07','2013-03-11 04:05:07','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-53/',0,'revision','',0),(849,1,'2013-03-11 04:05:47','2013-03-11 04:05:47','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" /></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:05:47','2013-03-11 04:05:47','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-54/',0,'revision','',0),(850,1,'2013-03-11 04:15:00','2013-03-11 04:15:00','','runningdrillset5','','inherit','closed','open','','runningdrillset5','','','2013-03-11 04:15:00','2013-03-11 04:15:00','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg',0,'attachment','image/jpeg',0),(851,1,'2013-03-11 04:15:03','2013-03-11 04:15:03','','runningdrillset','','inherit','closed','open','','runningdrillset','','','2013-03-11 04:15:03','2013-03-11 04:15:03','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg',0,'attachment','image/jpeg',0),(852,1,'2013-03-11 04:15:05','2013-03-11 04:15:05','','rdset','','inherit','closed','open','','rdset','','','2013-03-11 04:15:05','2013-03-11 04:15:05','',653,'http://balancehealthprograms.com.au/wp-content/uploads/rdset.jpg',0,'attachment','image/jpeg',0),(853,1,'2013-03-11 04:15:07','2013-03-11 04:15:07','','runningdrillset2','','inherit','closed','open','','runningdrillset2','','','2013-03-11 04:15:07','2013-03-11 04:15:07','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2.jpg',0,'attachment','image/jpeg',0),(854,1,'2013-03-11 04:15:09','2013-03-11 04:15:09','','runningdrillset1','','inherit','closed','open','','runningdrillset1','','','2013-03-11 04:15:09','2013-03-11 04:15:09','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1.jpg',0,'attachment','image/jpeg',0),(855,1,'2013-03-11 04:06:16','2013-03-11 04:06:16','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:06:16','2013-03-11 04:06:16','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-55/',0,'revision','',0),(856,1,'2013-03-11 04:16:35','2013-03-11 04:16:35','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"210\" height=\"240\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:16:35','2013-03-11 04:16:35','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-56/',0,'revision','',0),(870,1,'2013-03-11 04:38:33','2013-03-11 04:38:33','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:38:33','2013-03-11 04:38:33','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-69/',0,'revision','',0),(857,1,'2013-03-11 04:17:43','2013-03-11 04:17:43','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"147\" height=\"168\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"154\" height=\"206\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:17:43','2013-03-11 04:17:43','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-57/',0,'revision','',0),(858,1,'2013-03-11 04:18:24','2013-03-11 04:18:24','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"147\" height=\"168\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:18:24','2013-03-11 04:18:24','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-58/',0,'revision','',0),(864,1,'2013-03-11 04:24:47','2013-03-11 04:24:47','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"132\" height=\"151\" /><img class=\"wp-image-852 alignright\" style=\"line-height: 18px; font-size: 12px;\" alt=\"rdset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rdset-222x300.jpg\" width=\"114\" height=\"154\" />\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\">\r\n</span>\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your\r\n\r\n<img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" /><img class=\"wp-image-851 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg\" width=\"108\" height=\"139\" />running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\"> </span>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\"><img class=\"wp-image-853 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2-300x202.jpg\" width=\"240\" height=\"162\" />Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:24:47','2013-03-11 04:24:47','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-63/',0,'revision','',0),(859,1,'2013-03-11 04:19:49','2013-03-11 04:19:49','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"132\" height=\"151\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" />Frequency &amp; intensity</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft  wp-image-851\" alt=\"runningdrillset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg\" width=\"169\" height=\"218\" /> <img class=\" wp-image-852 aligncenter\" alt=\"rdset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rdset-222x300.jpg\" width=\"178\" height=\"240\" /> <img class=\" wp-image-853 alignright\" alt=\"runningdrillset2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2-300x202.jpg\" width=\"240\" height=\"162\" /></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:19:49','2013-03-11 04:19:49','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-59/',0,'revision','',0),(860,1,'2013-03-11 04:21:01','2013-03-11 04:21:01','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"132\" height=\"151\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" /><img class=\" wp-image-853 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2-300x202.jpg\" width=\"240\" height=\"162\" /></p>\r\n\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft  wp-image-851\" alt=\"runningdrillset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg\" width=\"169\" height=\"218\" />\r\n<img class=\" wp-image-852 aligncenter\" alt=\"rdset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rdset-222x300.jpg\" width=\"178\" height=\"240\" /></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:21:01','2013-03-11 04:21:01','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-60/',0,'revision','',0),(865,1,'2013-03-11 04:34:20','2013-03-11 04:34:20','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\n<img class=\"size-full wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"349\" height=\"679\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:34:20','2013-03-11 04:34:20','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-64/',0,'revision','',0),(863,1,'2013-03-11 04:33:54','2013-03-11 04:33:54','','runningdrills','','inherit','closed','open','','runningdrills','','','2013-03-11 04:33:54','2013-03-11 04:33:54','',653,'http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg',0,'attachment','image/jpeg',0),(861,1,'2013-03-11 04:22:48','2013-03-11 04:22:48','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"132\" height=\"151\" /><img class=\"wp-image-852 alignright\" style=\"line-height: 18px; font-size: 12px;\" alt=\"rdset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rdset-222x300.jpg\" width=\"114\" height=\"154\" />\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\">\r\n</span><img class=\"wp-image-851 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg\" width=\"108\" height=\"139\" />\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your\r\n\r\nrunning speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\"> </span>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" /><img class=\" wp-image-853 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2-300x202.jpg\" width=\"240\" height=\"162\" /></p>\r\nFrequency &amp;\r\n\r\nintensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\">\r\n<img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />drills</p>\r\n<p style=\"padding-left: 60px;\">Trouble shooting</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n<p style=\"padding-left: 60px;\">\r\n\r\n\r\n</p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:22:48','2013-03-11 04:22:48','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-61/',0,'revision','',0),(862,1,'2013-03-11 04:23:54','2013-03-11 04:23:54','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-854 alignright\" alt=\"runningdrillset1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset1-262x300.jpg\" width=\"132\" height=\"151\" /><img class=\"wp-image-852 alignright\" style=\"line-height: 18px; font-size: 12px;\" alt=\"rdset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/rdset-222x300.jpg\" width=\"114\" height=\"154\" />\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\">\r\n</span>\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your\r\n\r\n<img class=\" wp-image-850 alignright\" alt=\"runningdrillset5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset5.jpg\" width=\"123\" height=\"165\" /><img class=\"wp-image-851 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset.jpg\" width=\"108\" height=\"139\" />running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n\r\n<span style=\"font-size: 12px; line-height: 18px;\"> </span>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-853 alignright\" style=\"line-height: 24px;\" alt=\"runningdrillset2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrillset2-300x202.jpg\" width=\"240\" height=\"162\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:23:54','2013-03-11 04:23:54','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-62/',0,'revision','',0),(866,1,'2013-03-11 04:35:19','2013-03-11 04:35:19','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"279\" height=\"543\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:35:19','2013-03-11 04:35:19','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-65/',0,'revision','',0),(867,1,'2013-03-11 04:36:18','2013-03-11 04:36:18','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:36:18','2013-03-11 04:36:18','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-66/',0,'revision','',0),(871,1,'2013-03-10 07:14:41','2013-03-10 07:14:41','<blockquote>\r\n“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-10 07:14:41','2013-03-10 07:14:41','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-38/',0,'revision','',0),(868,1,'2013-03-11 04:37:02','2013-03-11 04:37:02','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:37:02','2013-03-11 04:37:02','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-67/',0,'revision','',0),(869,1,'2013-03-11 04:38:09','2013-03-11 04:38:09','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" style=\"margin: 5px 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:38:09','2013-03-11 04:38:09','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-68/',0,'revision','',0),(872,1,'2013-03-11 04:49:13','2013-03-11 04:49:13','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\nhttp://www.youtube.com/watch?v=suUjhlVWMWA\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 04:49:13','2013-03-11 04:49:13','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-39/',0,'revision','',0),(873,1,'2013-03-11 04:57:55','2013-03-11 04:57:55','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\nhttp://www.youtube.com/watch?v=suUjhlVWMWA\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 04:57:55','2013-03-11 04:57:55','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-40/',0,'revision','',0),(874,1,'2013-03-11 04:58:16','2013-03-11 04:58:16','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<p style=\"text-align: center;\">http://www.youtube.com/watch?v=suUjhlVWMWA</p>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 04:58:16','2013-03-11 04:58:16','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-41/',0,'revision','',0),(875,1,'2013-03-11 05:00:15','2013-03-11 05:00:15','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:00:15','2013-03-11 05:00:15','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-42/',0,'revision','',0),(876,1,'2013-03-11 05:00:44','2013-03-11 05:00:44','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"3\"></iframe>\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:00:44','2013-03-11 05:00:44','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-43/',0,'revision','',0),(877,1,'2013-03-11 05:02:41','2013-03-11 05:02:41','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"3\"></iframe></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:02:41','2013-03-11 05:02:41','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-44/',0,'revision','',0),(878,1,'2013-03-11 04:38:55','2013-03-11 04:38:55','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 04:38:55','2013-03-11 04:38:55','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-70/',0,'revision','',0),(879,1,'2013-03-11 05:08:46','2013-03-11 05:08:46','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<div style=\"padding-left: 30px;\"><iframe width=\"480\" height=\"360\" src=\"http://www.youtube.com/embed/SWMJVh8upns?rel=0\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" /><img class=\" wp-image-845 alignright\" alt=\"image002\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/image002.jpg\" width=\"129\" height=\"158\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed [/tab2] [tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n\r\nThis is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></p>\r\nFrequency &amp; intensity\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running</p>\r\n<p style=\"padding-left: 60px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>drills</p>\r\n<p style=\"padding-left: 60px;\"><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></p>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-11 05:08:46','2013-03-11 05:08:46','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-71/',0,'revision','',0),(880,1,'2013-03-11 05:03:59','2013-03-11 05:03:59','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:03:59','2013-03-11 05:03:59','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-45/',0,'revision','',0),(881,1,'2013-03-11 05:10:58','2013-03-11 05:10:58','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:10:58','2013-03-11 05:10:58','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-46/',0,'revision','',0),(883,1,'2013-03-11 05:30:48','2013-03-11 05:30:48','','LIFESTYLE ANALYSIS','','inherit','closed','open','','lifestyle-analysis','','','2013-03-11 05:30:48','2013-03-11 05:30:48','',731,'http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(882,1,'2013-03-11 05:13:24','2013-03-11 05:13:24','<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n<div style=\"padding-left: 30px;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA?rel=0\" height=\"480\" width=\"640\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div style=\"padding-left: 30px;\"></div>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\n[one_half]\r\n\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n\r\n[/one_half]\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b>','','inherit','closed','open','','574-revision-v1','','','2013-03-11 05:13:24','2013-03-11 05:13:24','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-47/',0,'revision','',0),(884,1,'2013-03-11 05:30:49','2013-03-11 05:30:49','','LIFESTYLE ANALYSIS','','inherit','closed','open','','lifestyle-analysis-2','','','2013-03-11 05:30:49','2013-03-11 05:30:49','',731,'http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf',0,'attachment','application/pdf',0),(885,1,'2013-03-10 09:31:03','2013-03-10 09:31:03','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-10 09:31:03','2013-03-10 09:31:03','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-36/',0,'revision','',0),(886,1,'2013-03-11 05:34:31','2013-03-11 05:34:31','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n\r\n<blockquote><div style=\"background-color:#DCDCDC; color:#00FF7F; font-style: normal; font-family: Georgia;\">Word Document\r\nPDF Document</div></blockquote>\r\n\r\n&nbsp;\r\n\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:34:31','2013-03-11 05:34:31','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-37/',0,'revision','',0),(887,1,'2013-03-11 05:36:43','2013-03-11 05:36:43','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<blockquote>\r\n<div style=\"background-color: #00ff7f; color: #333333; font-style: normal; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Word Document</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong> PDF Document</strong></a></div></blockquote>\r\n&nbsp;\r\n\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:36:43','2013-03-11 05:36:43','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-38/',0,'revision','',0),(889,1,'2013-03-11 05:40:17','2013-03-11 05:40:17','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n\r\n<div style=\"background-color: #C0C0C0; color: #333333; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:40:17','2013-03-11 05:40:17','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-40/',0,'revision','',0),(888,1,'2013-03-11 05:39:45','2013-03-11 05:39:45','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<blockquote>\r\n<div style=\"background-color: #C0C0C0; color: #333333; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div></blockquote>\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:39:45','2013-03-11 05:39:45','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-39/',0,'revision','',0),(891,1,'2013-03-11 05:43:20','2013-03-11 05:43:20','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:43:20','2013-03-11 05:43:20','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-42/',0,'revision','',0),(890,1,'2013-03-11 05:42:06','2013-03-11 05:42:06','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00FFFF; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\na.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n\r\n- Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.\r\n\r\nb. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\na.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nb. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:42:06','2013-03-11 05:42:06','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-41/',0,'revision','',0),(892,1,'2013-03-11 05:48:10','2013-03-11 05:48:10','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:48:10','2013-03-11 05:48:10','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-43/',0,'revision','',0),(897,1,'2013-03-11 06:08:50','2013-03-11 06:08:50','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:08:50','2013-03-11 06:08:50','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-48/',0,'revision','',0),(893,1,'2013-03-11 05:48:51','2013-03-11 05:48:51','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 6px; margin-bottom: 6px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:48:51','2013-03-11 05:48:51','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-44/',0,'revision','',0),(894,1,'2013-03-11 05:49:40','2013-03-11 05:49:40','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 6px; margin-bottom: 15px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:49:40','2013-03-11 05:49:40','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-45/',0,'revision','',0),(896,1,'2013-03-11 05:52:38','2013-03-11 05:52:38','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:52:38','2013-03-11 05:52:38','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-47/',0,'revision','',0),(895,1,'2013-03-11 05:50:05','2013-03-11 05:50:05','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see att)</span>\r\n<div style=\"background-color: #00ffff; color: #000000; font-style: bold; font-family: Georgia; text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"><strong>Lifestyle Questionnaire Word Docx</strong></a>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"><strong>Lifestyle Questionaire PDF </strong></a></div>\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><em><strong>2. YOUR FITNESS ASSESSMENT</strong></em></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 05:50:05','2013-03-11 05:50:05','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-46/',0,'revision','',0),(900,1,'2013-03-11 06:13:58','2013-03-11 06:13:58','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set\"]\r\n<table border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\r\n<tbody>\r\n<tr>\r\n<td colspan=\"13\" valign=\"top\" width=\"1041\">\r\n<p align=\"center\"><b><i>BALANCE HEALTH PROGRAMS</i></b></p>\r\n<p align=\"center\"><b><i>by brad pamp</i></b><b></b></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"2\" valign=\"top\" width=\"357\"><b>NAME: JOHN LENNON</b></td>\r\n<td colspan=\"6\" valign=\"top\" width=\"398\"><b>TRAINING DATES: 24.12.12 – 20.1.13<i></i></b></td>\r\n<td colspan=\"5\" valign=\"top\" width=\"286\"><b>BLOCK #: JL1-2013<i></i></b></td>\r\n</tr>\r\n<tr>\r\n<td valign=\"top\" width=\"213\"><b><i>PHASE  1 – 6</i></b></td>\r\n<td colspan=\"2\" valign=\"top\" width=\"153\"><b><i>TECHNIQUE EDUCATION</i></b>\r\n\r\n<b><i>IMPROVING EFFICIENCY</i></b></td>\r\n<td valign=\"top\" width=\"39\">\r\n<p align=\"center\"><b><i>*</i></b></p>\r\n</td>\r\n<td valign=\"top\" width=\"150\"><b><i>BASE CONDITIONING</i></b>\r\n\r\n<b><i>AEROBIC CAPACITY</i></b></td>\r\n<td valign=\"top\" width=\"37\">\r\n<p align=\"center\"><b><i>*</i></b></p>\r\n</td>\r\n<td valign=\"top\" width=\"124\"><b><i>STRENGTH SPECIFIC</i></b>\r\n\r\n<b><i>MUSCULAR ENDURANCE </i></b></td>\r\n<td valign=\"top\" width=\"39\">\r\n<p align=\"center\"><b><i>*</i></b></p>\r\n</td>\r\n<td valign=\"top\" width=\"84\"><b><i>SPEED</i></b>\r\n\r\n<b><i>THRESHOLD</i></b></td>\r\n<td valign=\"top\" width=\"28\">\r\n<p align=\"center\"><b><i> </i></b></p>\r\n</td>\r\n<td valign=\"top\" width=\"85\"><b><i>TAPER</i></b>\r\n\r\n<b><i>FRESHEN UP</i></b></td>\r\n<td valign=\"top\" width=\"31\">\r\n<p align=\"center\"><b><i> </i></b></p>\r\n</td>\r\n<td valign=\"top\" width=\"58\">\r\n<p align=\"center\"><b><i>RACE</i></b></p>\r\n<b><i> </i></b></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"13\" valign=\"top\" width=\"1041\">\r\n<p align=\"center\"><b><i>EVENT/HEALTH GOAL: STRIDERS 10KM – Feb, Mar, Apr – CANBERRA MARATHON APRIL 2013</i></b></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"13\" valign=\"top\" width=\"1041\">\r\n<p align=\"center\"><b>THIS 28 DAY BLOCK</b></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"13\" valign=\"top\" width=\"1041\">John,\r\n\r\n&nbsp;\r\n\r\nFirst set leading into 2013 – all building towards Canberra marathon 2013\r\n\r\n&nbsp;\r\n\r\nJust over the Christmas period I wouldn’t mind you getting on more forgiving surfaces – eg – grass, dirt tracks etc\r\n\r\n&nbsp;\r\n\r\nHave  a great Christmas – eat and drink sensibly\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:13:58','2013-03-11 06:13:58','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-50/',0,'revision','',0),(898,1,'2013-03-11 06:09:51','2013-03-11 06:09:51','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:09:51','2013-03-11 06:09:51','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-49/',0,'revision','',0),(901,1,'2013-03-11 06:24:35','2013-03-11 06:24:35','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft size-full wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"1130\" height=\"3292\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:24:35','2013-03-11 06:24:35','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-51/',0,'revision','',0),(899,1,'2013-03-11 06:23:58','2013-03-11 06:23:58','','Johnlennonexample1','','inherit','closed','open','','johnlennonexample1','','','2013-03-11 06:23:58','2013-03-11 06:23:58','',731,'http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png',0,'attachment','image/png',0),(902,1,'2013-03-11 06:25:43','2013-03-11 06:25:43','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"904\" height=\"2634\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:25:43','2013-03-11 06:25:43','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-52/',0,'revision','',0),(903,1,'2013-03-11 06:27:28','2013-03-11 06:27:28','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"723\" height=\"2107\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:27:28','2013-03-11 06:27:28','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-53/',0,'revision','',0),(904,1,'2013-03-11 06:29:11','2013-03-11 06:29:11','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"700\" height=\"2039\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:29:11','2013-03-11 06:29:11','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-54/',0,'revision','',0),(905,1,'2013-03-11 06:30:06','2013-03-11 06:30:06','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"690\" height=\"2010\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:30:06','2013-03-11 06:30:06','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-55/',0,'revision','',0),(906,1,'2013-03-11 06:32:04','2013-03-11 06:32:04','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"685\" height=\"1996\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:32:04','2013-03-11 06:32:04','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-56/',0,'revision','',0),(907,1,'2013-03-11 06:35:28','2013-03-11 06:35:28','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"Example Set 1\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:35:28','2013-03-11 06:35:28','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-57/',0,'revision','',0),(908,1,'2013-03-11 06:52:04','2013-03-11 06:52:04','','Johnlennonexample2','','inherit','closed','open','','johnlennonexample2','','','2013-03-11 06:52:04','2013-03-11 06:52:04','',731,'http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png',0,'attachment','image/png',0),(909,1,'2013-03-11 06:36:34','2013-03-11 06:36:34','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:36:34','2013-03-11 06:36:34','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-58/',0,'revision','',0),(911,1,'2013-03-11 06:55:44','2013-03-11 06:55:44','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n<span style=\"line-height: 24px;\">[toggle title=\"</span><strong style=\"line-height: 24px;\">Example Program 2</strong><span style=\"line-height: 24px;\"> - Click To Expand\"]</span>\r\n\r\n<img class=\"alignleft  wp-image-908\" style=\"line-height: 24px; font-size: 16px;\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" /><span style=\"font-size: 16px; line-height: 24px;\">[/toggle]</span>\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:55:44','2013-03-11 06:55:44','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-60/',0,'revision','',0),(910,1,'2013-03-11 06:52:46','2013-03-11 06:52:46','My Program Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n[toggle title=\"<strong>Example Program 1</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n[toggle title=\"<strong>Example Program 2</strong> - Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-03-11 06:52:46','2013-03-11 06:52:46','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-59/',0,'revision','',0),